3/21/2015 NewGymPlanWunderlist

K New Gym Plan

.............Day 1 (Sunday)...............

Barbell Bench 4x5

d 55
d 57.5
d 60/57.5x3 + pause set
d Home (60) 3/3/1/ (55) /5 (40) 8
d Gym 60/60/60x4/57.5

OHP 4x5
d 40 (8/8/7) Fail 1)
d 40/40x7/ 37.5 pause set+
d 40 8/5/5/5/5/5
d 42.5
45

Dumbbell Row 4x5

d 20 (18 home bar)
d 22.5 x4
d 25 5x4
27.5

Incline Dumbbell BP 4x8

22.5(bar -5/3) 20(5/5)

d Warmup - 22.5/20/20/20 (gym)

d 25(home) 3/3/3/1
d 25 2rep 20kg reset 5/8/5/3

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Conc Curls 3x8

d 27.5 (8/5) 25 (8)
d 27.5 x3 +15 pause
d 30 5/3/3 25-8
d 30 6 27.5 7 25/8 20 8
27.5

Close Grip Bench Press 3z8

50 (5) 45 (7)

d 45 8/8/6 pause set

d 50 6/6/4
d 50/47/45/42
47.5

Lat Pull Down 4x8 / Pull up 8x3

d pullup feet up 4/2/2 (bonus feetdown)
d Pulldown 55 x4
Redo at 55 3x8

d 1 minute 55/55/50/45

Behind the back Smith shrug 3x8

65 (repeat) don't count bar
70 regular/home 8/8/8

d Smith 70 3x8 bbs

.................Day 2 (Monday)..................

Dead 1x5
120

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d 125
130

Barbell Glute Bridge 4x8

d 70
d 72.5
d 75
77.5
80

Cleans/ Straight Leg Dead 3x8

d Cleans 50kg
d Clean 52.5
55

Squat 4x5
d 60
d 60 box screw into oor
62.5

Calf Raise 4x8 Smith

d 70 (block+machine)
d 72.5
90 (don't count bar)

.................Day 4 (Thur)..........................

Incline BB Bench Press 4x12

d 40 (4x12) 2/22

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d 42.5
d 45 12/12/11 42.5 12
d 45 12/8/7 42.5 10 (fail2)

Long Bar Row 4x12

d 30 (home+bar -22 head)
d 32.5(home+bar -25 head
d 35(home+bar -27.5 head
d 37.5 (28.5)
30 head

Military Press 4x12

17.5 ( bar 25) 12/12/11 (15) 12

Flat Dumbbell
d 12.5 (bar +10)
d 15 (bar +12.5)
d 17.5(15) 12/7 15(12.5) 12/12

BarBell Row 4x12

d 30 repeat
d 32.5
35

Incline Hammer 4x12

d 10 kg (8 with Bar)
d 12.5 (10 with bar 12/8 - (10 kg -12/11)
d 12.5 12/12/8 10 /12
d 12.5 12/12/11 /7 FAIL 3

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10

Tricep Ext. 4x12

d 22.5 (20 w bar) 12/12/8 - 20.5kg 12
d 22.5 12/12/11/8
d 22.5 4X12
25

Shrugs 4x12
d 60
d 62.5
d 65
6705

...........Day 5 (Friday)...............

Kneeling squat 4x12

d 20
d 22.5
d 25
d 27.5
30

Straight Leg Dead 4x12

d 30
d 32.5
35

Sitting Calf Raise 4x12

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d 30
d 32.5
d 35
37.5

Hip Thrust 4x12

d 30 (repeat)
d 32.5
d 35
37.5

zepher 4x12
20 5x5
22.5

Single Leg Glute Raise 4x12

d 4 sets

Dumbbell Hamstring Curl 4x12

d 7.5 (home bar)
d 10 /w bar
12.5

----------Bonus------------------

Arnold Press 4x12

d 10 (8 with bar) 12/12/12/7

Tricep Kickback 3x8

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d /7.5 (5 bar) 8/8/8

Hammer curls standing 3x8

d 12.5 (10+bar) 8/8/8

Standing bicep
20kg x12/12/10/8

Forearm Curl
d 20kg x12x2
d 20 4x12

Flat Flye 4x12

d 7kg (home bar)
10 (8 w/bar)

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