Facepulls throughout session
Sit ups (+ 10 kg) 3, 3, 3
Squat 80 x 5 x 3
Anderson squat 60 x 3, 70 x 3
Front squat 40 x 3, 50 x 3
Pull ups 6, 5, 5
Barbell reverse wrist curl 10 x 9 , 8, 8
Barbell wrist curl 10 x 9 , 8, 8
Incline dumbbell shrug 12.5 x 10 x 3
Leg curl 14 x 13, 12, 12
Lying leg extension 14 x 13, 12, 12
Standing calf machine 45, 55, 65, 75, 85 x 10
*Neck at home in evening 10 kg x 16 flex. + ext.
Tuesday, February 19
Facepulls throughout session
Bench 60 x 5 x 5
Close grip bench 40 x 8 x 3
Plate fly 5 x 10 x 3
Incline dumbbell press 10 x 10 x 3
Lying EZ triceps extensions, bar plus 10 kg x 8 x 3
Reverse EZ curl bar plus 10 kg x 8 x 3
EZ curl bar plus 12.5 kg x 8 x 3
Side bends 20 kg x 8 x 5 each side
Wednesday, February 20
Facepulls throughout session
Sit ups plus 5 kg x 5 x 3
Deadlift 100 x 5 (off 5 kg bumper plate)
Wide grip deficit deadlift (off 4″) 90, 80, 70 x 3
Power shrugs wide grip 60, 70, 80, 80, 80 x 5
Good morning 15 x 5 x 3
Dumbbell row 10 sets of 10, start 10, up 6, down 5
Calves 42.5, 52.5, 62.5, 72.5, 82.5 x 10
*Neck at home in evening 10 kg x 16 flex. + ext.
Thursday, February 21
Facepulls throughout session
Side bends 20 kg x 9 x 5 each side
Press 40 x 5 x 5
BW dips 5, 5, 5
Dumbbell shoulder press 10 x 10 x 3
Dumbbell side raise 2.5 x 10 x 2
Dumbbell front raise 2.5 x 10 x 2
Dumbbell rear lateral 2.5 x 15 x 3
Dumbbell curl 10 x 10 x 2
Hammer curl 10 x 10 x 2
Lying EZ triceps extensions, bar plus 10 kg x 9, 8, 8
Face pulls throughout session
Power shrug 60, 70, 80, 90, 102.5 x 5
EZ curl bar + 12.5 kg x 10 x 3
Reverse curl EZ bar + 7.5 kg x 10 x 2
Dumbbell hammer curl 10 x 10 x 2
Sit ups bodyweight x 10, 10, + 5 kg x 10, + 10 kg x 12, bodyweight x 10
Side bends 20 kg x 11 x 5 each side
Calf raise 40, 50, 60, 70, 80 x 10
Neck harness: 7.5 kg x 51 flexion and 51 extension
Sit ups: bodyweight x 10, 10, +5 kg x 10, +10 kg x 11, bodyweight x 10
Side bends: +20 kg x 10 x 5 each side
Barbell wrist curls: 6 kg x 25
Barbell reverse wrist curls: 6 kg x 25
Face pulls throughout session
Power shrug 60, 70, 80, 90, 100 x 5
EZ curl bar + 10 kg x 10 x 3
Reverse curl EZ bar + 5 kg x 10 x 2
Dumbbell hammer curl 7.5 x 10 x 2
Sit ups bw x 10 x 2, + 5 kg x 10, + 10 kg x 10, bw x 10
Side bends 20 kg x 10 x 5
Calf raise 35, 45, 55, 65, 75 x 10
Neck harness: extension and flexion 7.5 kg x 36 x 4
Sit ups with 10 kg: 19
Weighted side bends: 28.5 kg x 19 x 2 each side
Neck harness: extension and flexion 7.5 kg x 35 x 4
Sit ups with 10 kg: 18
Weighted side bends: 28.5 kg x 18 x 2 each side
Neck harness: extension and flexion 7.5 kg x 34 x 4
Sit ups with 10 kg: 17
Weighted side bends: 28.5 kg x 17 x 2 each side
Neck harness: extension and flexion 7.5 kg x 33 x 4
Sit ups with 10 kg: 16
Weighted side bends: 28.5 kg x 16 x 2 each side
Neck harness: extension and flexion 7.5 kg x 32 x 4
Sit ups with 10 kg: 15
Weighted side bends: 28.5 kg x 15 x 2 each side
Barbell Training 