W9D4:
Bench:
70x2x5
100x3
120x3
125x3
127.5x2x3
Seated DB OHP:
25x3x8
DB seal row:
34x12,12,11,11
Lateral raises super set with front raises:
8x2x10+10
7x10+10
Hammer curls:
11.5x4x10
Super set worn overhead triceps extension:
67.5x4x10
W9D2:
Bench:
55x5
92.5x5
107.5x1
118x5
114x6
114x5
Tempo bench:
103x5
99x5
94x5
Stability rows:
45x3x10
Pullups:
BWx7,6,6
Rear delt T bar rows:
35x8
45x8
50x8
Pushdowns super set with curls 5x12
W9D1:
Squat:
55x5
105x5
132.5x3
152.5x1
167.5x1
180x5
185x5
190x5 - bar and plates were very underweight so started too light and made up for it with 190~ on my last set
Tempo squat:
175x3x3
Pendulum squat 4x8
Tempo RDL:
55x5
105x3x8
Super set with single leg glute bridge 3x10
Ab machnine 5x10
W8D4:
Bench:
70x5
90x4
110x1
125x3
122.5x3
DB OHP:
20x10
22x10
24x9
Chest supported rows 4x12
Lateral raises super set with front raises:
10x10+10
8x10+10
6x10+10
Hammer curls:
12x4x10
Super set with overhead tricep extension 4x10
W8D2:
Bench:
70x2x5
100x3
115x5
120x2x5
Tempo bench:
110x5
105x2x5
Stability rows:
40x3x10
Lat pulldown 3x8
Rear delt rows 3x8
Rope pushdowns:
70x4x12
Super set with incline curls:
12.5x4x10-12
W8D1:
Warm up
Squat:
60x5
100x5
140x3
160x1
180x3x5
Tempo squat:
170x3x3
Leg extension:
90x8
95x3x8
Tempo RDL:
60x5
110x3x6
super set with single leg glute bridge on the hip thrust machine 3x10
