mickc1965
Well-Known Member
Friday 27 February 2025 @ 22:50hrs
Training Protocol - All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.
Rest periods - 2 minute rounds.
Back
• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8)
3x warm up sets
168.2kgs (80kgs) x 7
• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)
2x warm up sets
76.1kgs (72.5kgs) x 8
• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)
2x warm up sets
76.1kgs (72.5kgs) x 8
• BB Rack Pulls (1x4-8)
125kgs x 6
• BB Kelso Shrugs Chest Supported on Incline Bench (1x4-8)
120kgs x 10
Biceps & Forearms
• Seated DB Alternating Curls (1x 6-12)
22.5kgs x 9
• Seated DB Concentration Curls (1x 6-12)
22.5kgs x 8
• Seated DB Hammer Curls (1x 6-12)
22.5kgs x 10
• DB Single Wrist Curls alternating with Reverse Wrist Curls (1x 6-12)
27.5kgs x 12
Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
Training Protocol - All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.
Rest periods - 2 minute rounds.
Back
• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8)
3x warm up sets
168.2kgs (80kgs) x 7
• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)
2x warm up sets
76.1kgs (72.5kgs) x 8
• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)
2x warm up sets
76.1kgs (72.5kgs) x 8
• BB Rack Pulls (1x4-8)
125kgs x 6
• BB Kelso Shrugs Chest Supported on Incline Bench (1x4-8)
120kgs x 10
Biceps & Forearms
• Seated DB Alternating Curls (1x 6-12)
22.5kgs x 9
• Seated DB Concentration Curls (1x 6-12)
22.5kgs x 8
• Seated DB Hammer Curls (1x 6-12)
22.5kgs x 10
• DB Single Wrist Curls alternating with Reverse Wrist Curls (1x 6-12)
27.5kgs x 12
Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.