Routine A

Chest

Week 2

DB Flat bench/warm4X 25x2, 45, 65 working4X 90/65, 90/30, 90/80, 90/90 reps 10/9, 9/30, 9/4, 8/2

 In DB press up/downs /working3X 55/60/65  reps 5's

DB flat fly/working3X 45 reps 12,12,

DB pullovers/working2X 70  reps 10,12

Chest dips/working2X  body weight reps 18,15

cable fly/working2X 60, 65 reps 28,18

Sprints. 10

Hammies

Week 2

Deads/warm3X 135x2, 225 working1X 315/335/355/375/405 

Reps 10/5/5/5/3

Standing 1 leg curl/warm1X 10 working4X  50/50,  60/20, 60x2 reps 12/4, 8/8, 7, 7

Laying leg curl/working3X 170, 180, 200 reps 11, 11, 8

Seated leg curl/working3X 50, 60, 70/30 reps 25, 30, 30/10

Abductor machine/working1X 120/100/90/80 reps 12/15/20/15

Adductor machine/working1X 120/100/90/80  reps 12/15/20/15

Donkey/working3X 200 reps 25,25,20

Did 15mins incline walk and 15min bike post 

Bi's & tri's

Week 2

IN DB curl/warm2X 15, 20 working4X40/40x2,  45/20x2 reps 10/4, 11/4, 8/10, 8/11

Close grip press/warm2X 95 working4X 145/145, 150/150, 155/155x2 reps 14/6, 14/5, 12/5, 12/4

Standing BB curl/working3X 105/105, 115, 115/65 reps 12/5, 10 ,9/15 

Cable pressdown/working3X 90 reps 30,30,30

Dips/working3X  failure 

1arm preach hammer curl/working3X 35, reps 9,10,9

1arm DB ext/working3X 15 reps 18,20,18

Sprints. 10

Routine A 

Shoulders 

Week 1

High IN DB Shoulder press/warm4X 25x2, 35, 45 working4X 60/60, 65/65, 65/45, 35/36/35 reps 14/3, 11/3, 14/9, 16/9/8

High IN BB front raise/warm1X 20 working3X 30, 30/30, 30/20/20 reps 12, 12/7, 11/10/10

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

DB shrugs/working3X 80/80, 90/35, 100  reps 14/4, 13/30, 7

DB upright rows/working1X 20 reps 30

Sprints. 10

Routine A 

Quads & Calfs 

Week 1

Leg ext/warm2X 60, 110, 155 working4X 215/215, 245, 260/110, 275  reps 13/8, 12, 9/12, 9

Bar bell hack squat/warm2X 95, 135 working4X 185, 225/225, 275, 315/135  reps 12, 12/3, 14, 11/15

Walking DB lunge/working3X 55, reps 10,10,11

Leg ext high reps/working2X 40, 50 reps 60, 50

Did 30mins incline walk post

Routine A

Back

Week 1

T bar row/warm4X 25, 35, 55, 75 working4X  135/90, 135, 135/45, 155 reps 12/10, 12, 13/15, 10

Palms up pulldowns/warm1X 80 working4X 150, 170, 190/190, 200/200 reps 16, 17, 12/4, 10/4

Close grip pull down/working4X 120x3, 150 reps 15,15,15,9

1arm BB row/working3X 100, 110, 140 reps 12,12,8

Did the one arm rows with the BB wedged in a corner  

Sprints. 10

Routine A

Chest

Week 1

DB Flat bench/warm4X 25x2, 45, 65 working4X 90/50, 90/45, 90/40, 90/35  reps 9/12, 9/12, 9/15, 10/15

 In DB press/working4X 70x3, 70/70 reps 12, 12, 12, 12/3

DB flat fly/working3X  50, 50/50, 50/30 reps 10, 10/4, 9/12

DB pullovers/working2X 70  reps 12,13

Chest dips/working2X  body weight reps 14,12

cable fly/working2X 60, 65 reps 25,20

Sprints. 10