Reply To: 2016 Training Log

November 27, 2018 at 2:01 pm #8745
Fraser_9to5
Keymaster

    —GAP—

    60 day training plan for bigger arms, separate log

    5/3/1 Boring But Big

    19 Sept

    OHP – 5 x 40kg, 5 x 45kg, 5 x 50kg
    Bench Press – 5 x 10 x 45kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 27.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    21 Sept

    Bench Press – 5 x 60kg, 5 x 67.5kg, 5 x 77.5kg
    OHP – 5 x 10 x 30kg
    Bent Over Rows – 5 x 10 x 60kg
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 32.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    22 Sept

    Hex DL – 5 x 90kg, 5 x 105kg, 5 x 120kg
    Back Squats – 5 x 10 x 60kg
    Ab Wheel – 5 x 15

    26 Sept

    Back Squats – 5 x 80kg, 5 x 90kg, 5 x 100kg
    Hex DL – 5 x 10 x 70kg
    Hanging Leg Raise – 5 x 10

    27 Sept

    OHP – 3 x 42.5kg, 3 x 47.5kg, 3 x 55kg
    Bench Press – 5 x 10 x 45kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 32.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    29 Sept

    Hex DL – 3 x 100kg, 3 x 112.5kg, 3 x 125kg
    Back Squats – 5 x 10 x 60kg
    Ab Wheel – 5 x 17

    30 Sept

    Bench Press – 3 x 62.5kg, 3 x 72.5kg, 3 x 80kg
    OHP – 5 x 10 x 30kg
    Bent Over Rows – 5 x 10 x 60kg