Dave's workout

new plan?

Week 51 workout 5

Conventional D/L 4x5 - 55,60,65,70

GM's - 3x8 - 55KG

Walking lunges 3x8 each leg Db's - 2x22.5KG

Calf raises

Ab workout

planks


Not really a new plan, this week has kind of been messed up as im on holiday and havent much time outside of relaxing,
so throwing exercises together. back to work next week

Week 51 workout 6

Decline bench press 10x10 50secs rest between sets - 2x17.5KG Db's

Chest supported rows 10x10 50secs rest between sets - 2x17.5KG Db's

Back to work tommorow, time for a new plan using what works from current

Week 52 workout 1

Back squats at 90%+ 5 reps - 95KG

RDL 3x8 - 90KG

Foward lunges 4x6 - 70KG

Lying leg raises 3x10

prone planks

Week 52 workout 2

Bench press singles x 5 reps @ 90%+ - 75KG

A1 Chin ups with 5 kg weight added 4x5
A2 Military press BB 4x5 - 47KG

Bent over BB Rows - 3x8 - 45,40,40

Skull crushers 3x8 - 37KG

Week 52 workout 3

HIIT Cardio

Skip rope 20 mins

Heavy bag

Week 52 workout 4 & 5

Workout 4

Decline db bench press 50 secs rest btwn sets 10x10 - 2x17.5KG

Chest supported DB rows 50 secs rest btwn sets 10x10 - 2x15KG

Workout 5

Cardio - 25min + run

Week 53 workout 1

Decided to go back to full body routines for a bit, heres what i did today

Back squats 5x5 - 70KG

Pull ups 4 sets @ BW to failure - 8,4,4,3

DB Shoulder press 3x8 - 2 x 15KG

Good mornings 4x6 - 50KG

Lying leg raises 3x10

Ez bar curls 3x8 - 32.5KG

Week 53 workout 2

BB Bench press 5x5 - 60KG

DB Rom D/l 3x10 - 2x25KG Db's

BB Foward lunge 3x10 each leg - 50KG

DB Skull crushers 3x8 - 2x12.5KG Db's

DB Hammer curls 4x6 - 2x17.5KG Db's

Reverse crunches 3x10

Week 53 workout 3

Push press 5x5 - 50KG

Con D/L 3x10 - 50KG (speed)

Dec bench press DB 3x10 - 2x22.5KG

Bent over BB Rows 3x10 - 27KG

Reverse curls 5x5 - 32KG

Week 54 Workout 1

workout

Back squat 5x5 - 72.5KG

Pull ups at Bw 3xmax - 9,5,3 1/2

DB shoulder press 3x8 - 2x16KG

GM's 4x6 - 40KG

Lying leg raises - 3x10

e-z bar curls 3x8 - 34KG

Week 54 workout 2

Bench press 5x5 - 62.5KG

Rom D/l DB 3x10 - 2x30KG

Foward BB Lunge 3x10 each leg - 52.5KG

DB skull crushers 3x8 - 2x13.5KG

DB Hammer curls 4x6 - 2x17.5KG

Reverse crunches 3x10

Week 55 Workout 1

workout

Back squat 5x5 - 95KG

Pull ups at Bw 3xmax - 9,5,5

DB shoulder press 3x8 - 2x18KG

GM's 4x6 - 50KG

Lying leg raises - 3x10

e-z bar curls 3x8 - 34KG

Week 55 workout 2

BB Bench press 5x5 - 65KG

DB Rom D/l 3x10 - 2x40KG Db's

BB Foward lunge 3x10 each leg - 50KG

Skull crushers 3x8 - 30KG

DB Hammer curls 4x6 - 2x17.5KG Db's



Currently i am eating alot more food to put on some weight, im also planning a new routine.

Week 56

workout

Back squat 5x5 - 75KG

Pull ups at Bw 3xmax - 9,4,3

DB shoulder press 3x8 - 2x17.5KG

GM's 4x6 - 40KG

Lying leg raises - 3x10

e-z bar curls 3x8 - 34KG

New program next week.