WORKOUT POST 2: Hi guys, Pablo here. Week 4 of 5/3/1 & GVT (de-load week): SUNDAY: 5/3/1 DAY 1: A) BACK SQUATS: 3x5/5/3: 40/50/60 Wk 4) 3x5: 40/50/60 B) FLAT BENCH PRESS: 3x5/5/3: 35/45/55 Wk 4) 3x5: 35/45/55 C) UNDERHAND INVERTED ROWS: 3x5/5/3: hip/knee/BW Wk 4) 3x5: hip/knee/BW MONDAY: 5/3/1 DAY 2: A) STRAIGHT BAR DEADLIFTS 3x5/5/3: 50/60/75 Wk 4) 3x5: 50/60/75 B) STANDING BB PRESS: 3x5/5/3: 25/30/40 Wk 4) 3x5: 25/30/40 C) PULL-UPS: 3x5/5/3: green/purple/black Wk 4) 3x5: green/purple/black TUES: CHEST & BACK: A1) decline dumbell bench press: (4 seconds negative): 17.5s A2) underhand pulldowns: (4 seconds negative): 98kg •10 sets X 10 reps: 90 seconds rest between supersets B1) 30 incline dumbell flys: (2 seconds negative): 7.5s B2) single arm cable rows: (2 seconds negative): 34kg •3 sets X 10-12reps: 60 seconds rest between supersets WED: SHOULDERS & ARMS: A1) prone rear delt raises: 4x35/25/20/12: 5/7.5/10/12.5 A2) standing lateral raise: 4x35/25/20/12: 1.25/2.5/5/7.5 A3) seated dumbell press: 4x10/8/6/20: 12.5/15/17.5/10 SUPERSET 1: (60 secs rest): B1) Tricep pressdowns: 4x10/8/6/20: 20/27/34/20 B2) incline Dumbell curls: 4x10/8/6/20: 5/7.5/10/5 •SUPERSET 2: (60 secs rest): C1) dumbell extensions: 4x10/8/6/20: 2.5/5/7.5/2.5 C2) standing supinating curls: 4x10/8/6/20: 5/7.5/10/5 •SUPERSET 3: (60 secs rest): D1) close grip bench press with band: 4x10/8/6/20: 2.5/5/7.5/2.5 D2) cable preacher hammer curls: 4x10/8/6/20: 14/20/27/14 THU: LEGS: A1) TRX Bulgarian split squats (4 seconds negative): BW •10 sets X 10 reps E/S: 30 seconds rest between supersets B1) standing calf raises (2 seconds negative): 4sets X 35reps: BW FRI: ARMS & SHOULDERS: A1) tricep press-ups (4 seconds negative): BW A2) standing dumbell hammer curls: (4 seconds negative)(middle of dumbell): 7.5s •10 sets X 10 reps: 90 seconds rest between supersets B1) rear delt raises: (2 seconds negative): 7.5s B2) standing dumbell lateral raises: (2 seconds negative): 4kg •3 sets X 10-12reps: 60 seconds rest between supersets SATURDAY: CORE & CARDIO A) 15mins: core tri-set: 1) Feet elevated Kb renegade rows: 20s 12reps 2) Garhammer knee raise: 12reps 3) ab wheel rollouts: 12reps 2 TRI-sets,60 secs rest 1) TRX bodysaw: 6 reps: 4 second negative 2) TRX knee tuck: 12 reps: 3 second negative 3) TRX pendulum: 50 reps: 2 second negative 2 tri-sets, 60 secs rest B) 15 mins HIIT: 10 bulgarian bag spins each way & 10 tricep press-ups X 10 rounds for time D) 10mins LISS: skipping
Posted on: Sat, 27 Dec 2014 10:52:11 +0000
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