Get it up ya

[LatFlare]

Thursday
Run 4/1

 

[LatFlare]

Sat 4 may

Spoto press
75 x 5 x 5

Arnold press/rows x 3 sets

Aslt bike 20 cal/6 pullups/8 leg raise
x10

 

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Mon 6 may

Squat 100 x 4 x 4
Ssb sq 80 x 10 x 2
Single leg press 3 sets

Row 300m / 30s x 5

 

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Tue 7 may

Run 4/1
Bike 20 min

 

[LatFlare]

Mon 13 may

Run 5/1

Single leg press
Dead hang
Tgu 20x5 unbroken

 

[LatFlare]

Tue 14 may

Ohp
60 x 3
65 x 2
60 x 3

Spoto press 70x6x2

Arnold press, rows, dips, abs, flyes x2 sets

 

[LatFlare]

Wed 15 may

Incline bench/lat pulldown
Single arm db press / rows
Btn press/db flyes/curls
Abs

 

[LatFlare]

Mon 20 may

Am run 5/1
Pullups, dips, abs

Later
Bench
90 x 2 x 2
50 x 10 x 2

Single arm press, rows

 

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Wed 22 may

Squat
120 x 3 x 3
Front squat
60 x 10 x 2

Single leg press/ calf press
Abs

 

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Thu 23 may

Bike 60min

 

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Mon 27 may

Squat 120 x 4 x 3
FS 60 x 12
Single leg press, calf raise
Incline db press
Btn press, abs

 

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Tue 28 may

Row 10k

 

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wed 30 may

incline bench/lat pulls
ohp
40 x 8 x 2
50x 8 x 2
40 x 10
single arm db press/row
btn press/curls

 

[LatFlare]

Thu 30 may

Bench
70 x 10 x 4
Btn press, rows, rear flyes

 

[LatFlare]

Mon 3 Jun

Run 5/1
Bike 15 min

 

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Sat 8 jun

Dead lift 180 x 2

Bench
70 x 10
80 x 7
70 x 10

Dead hang

Single db ohp
Btn press, curls, abs

 

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Sun

Run 5/1

 

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Mon 9 jun

Ohp 40 x 10 x 5

Single arm db press, shoulders

 

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Sat 16 jun

Bench
85 x 4 x 3

Arms, shoulders, abs

 

[LatFlare]

Sun 17 jun

Squat
130 x 2 x 2
Fs 60 x 15

Single leg work
Single arm, abs, pullups