1x10 neutral db curls (14 kg dbs) 1x10 neutral db curls (16,5 kg dbs) 1x10 wide db curls (16,5 kg dbs) 1x15 neutral db curls (16,5 kg dbs) 1x12 neutral db curls (16,5 kg dbs) 2x15 cross db curls (16,5 kg dbs) 2x12 pronated db curls (16,5 kg dbs) 2x18 pronated db curls (14 kg dbs) 2x12 frontal db raises (14 kg dbs) 4x12 db upright row (14 kg dbs) 1x11 seated db overhead press (14 kg dbs) 1x12 seated db overhead press (14 kg dbs) 1x10 seated db overhead press (14 kg dbs) 1x16 db shrugs (14 kg dbs) 2x18 db shrugs (14 kg dbs)
1x 10 minute ab workout patty 3x15 leg raises 2x16 leg raises 3x15 leg circles 3x15 hanging knee raises (like the one of x-athlean) 3x16 double crunches
1x9 wide-grip pull ups 2x8 wide-grip pull ups 3x10 negative wide-grip pull ups 1x10 db press (14 kg dbs) 3x15 db press (19 kg dbs) 3x12 close db press (19 kg dbs) 1x15 incline db press (19 kg dbs) 2x10 incline db press (a bit higher) (19 kg dbs) 3x10 db fly (12,5 kg dbs) 3x15 sven press (2,5 kg plate)
3x12 neutral db curls (19 kg dbs) 3x12 cross db curls (19 kg dbs) 1x10 proinated db curls (19 kg dbs) 1x10 pronated db curls (17,5 kg dbs) 2x10 supinated db curls (17,5 kg dbs) 2x12 supinated db curls (15 kg dbs) 1x10 lying db triceps extension (15 kg dbs) 3x12 lying db triceps extension (14 kg dbs) 1x10 sitting one db triceps extension (14 kg dbs)
1x10 wide-grip pullups 2x8 wide-grip pullups 1x12 negative wide-grip pullups 2x13 negative wide-grip pullups 1x10 seated db overhead press (17,5 kg dbs) 2x12 seated db overhead press (17,5 kg dbs) 3x12 db upright row (17,5 kg dbs) 1x10 db lateral raise (12,5 kg dbs) 2x12 db lateral raise (10 kg dbs) 1x10 db rear fly (5 kg dbs) 2x12 db rear fly (8 kg dbs) 3x15 weighted front raise (10 kg plate) 3x15 db shrugs (15 kg dbs) 1x12 db front raise (15 kg db) 2x15 db front raise (15 kg db)
1x10 chin-ups 2x10 close-grip chin-ups 1x7 chin-ups 1x10 chest-dips 2x12 chest-dips 1x20 decline pushups 1x25 wide decline pushups 1x10 of step 4 of this video 1x12 of step 4 of this video 1x10 one arm pushups (5 per arm) 2x10 deep pike-pushups 1x10 incline pushups 2x12 close-grip pushups 1x10 regular pushups
Saturday: 1x10 regular squats (warm up) 1x10 regular squats (with 30 kg + longbar) 1x10 regular squats (with 40 kg + longbar) 1x10 regular squats (with 45 kg + longbar) 2x10 regular squats (with 50 kg + longbar) 1x10 regular squats (with 45 kg + longbar) 1x10 regular squats (with 40 kg + longbar) 3x Maximum Burn Sunday: 1x10 seating barbell overhead press (with 20 kg + longbar) 3x10 seating barbell overhead press (with 25 kg + longbar) 2x10 standing behind neck barbell press (with 25 kg + longbar) 1x12 standing behind neck barbell press (with 25 kg + longbar) 4x10 wide-grip upright row (with 30 kg + longbar) 1x10 barbell rear delt row (with 25 kg + longbar) 3x12 barbell rear delt row (with 25 kg + longbar) 1x10 barbell shrugs (with 25 kg + longbar) 3x12 barbell shrugs (with 30 kg + longbar) 2x10 db lateral raise (with 10 kg + longbar) today: 3x armor abs 1x brute abs (8 kg, 10 kg, 15 kg, 8 kg)
2x8 close-grip chinups 1x7 close-grip chinups 3x10 reverse grip wrist curls (with 10 kg dbs) 1x15 behind back wrist curls (with 10 kg dbs) 3x12 behind back wrist curls (with 12,5 kg dbs) 1x15 db twists (with 12,5 kg dbs) 3x18 db twists (with 10 kg dbs) 2x9 db wrist curls (with 8 kg dbs) 1x8 db wrist curls (with 8 kg dbs) 1x16 chest support db incline wrist curl (with 8 kg dbs) 1x14 chest support db incline wrist curl (with 10 kg dbs) 1x12 chest support db incline wrist curl (with 12,5 kg dbs) 3x15 chest support db incline wrist curl (with 12,5 kg dbs)
3x10 supinated db curls (16,5 kg dbs) 3x12 pronated db curls (16,5 kg dbs) 2x10 neutral db curls (19 kg dbs) 1x12 neutral db curls (19 kg dbs) 3x12 crossbody db curls (19 kg dbs) 3x10 db incline biceps curl (12,5 kg dbs) 3x10 bodyweight rows on heels 3x8 incline wide bicep curls (10 kg dbs)
3x24 leaning lateral raise (12 per arm with 10 kg db) 3x10 Bent arm lateral raises (with 10 kg dbs) 2x10 sitting reverse db fly (with 10 kg dbs) 2x10 standing reverse db fly (with 10 kg dbs) 1x10 sitting shoulder db press (with 10 kg dbs) 1x10 sitting shoulder db press (with 15 kg dbs) 1x10 sitting shoulder db press (with 16,5 kg dbs) 1x9 sitting shoulder db press (with 18 kg dbs) 3x10 sitting shoulder db press (with 18 kg dbs) 3x20 long angle db row (10 per arm, 12,5 kg db) 1x10 reverse grip rows (25 kg + longbar) 1x10 reverse grip rows (35 kg + longbar) 2x12 reverse grip rows (35 kg + longbar)
1x10 bench press (20 kg + longbar) 1x10 bench press (40 kg + longbar) 2x10 bench press (45 kg + longbar) 1x12 db chest press (21,5 kg dbs) 1x14 db chest press (21,5 kg dbs) 1x12 db chest press (21,5 kg dbs) 3x12 close grip db chest press (20,5 kg dbs) 3x10 incline db bench press (20,5 kg dbs) (failed last set)
For an epic power back!! 2x10 wide-grip pull ups 1x9 wide-grip pull ups 1x6 tuck front lever 1x9 tuck front lever 1x7 tuck front lever 1x10 bodyweight row on heels 2x12 bodyweight row on heels 2x10 negative wide-grip pull ups 1x12 negative wide-grip pull ups 2x10 barbell wide bent over row (30 kg + longbar) 3x12 barbell wide bent over row (35 kg + longbar) 3x20 long angle dumbbell row (10 per arm with 15 kg db) 1x10 deadlift (20 kg + longbar) 1x10 deadlift (30 kg + longbar) 3x10 deadlift (40 kg + longbar)
1x10 db shoulder press (with 15 kg dbs) 1x10 db shoulder press (with 18 kg dbs) 1x12 db shoulder press (with 19 kg dbs) 3x12 db shoulder press (with 20,5 kg dbs) 4x10 db lateral raise (with 12,5 kg dbs) 3x22 leaning lateral raise (11 per arm with 12,5 kg dbs)
17.10.2022: 1x20 squats 1x10 squats (with 40 kg + longbar) 1x10 squats (with 45 kg + longbar) 1x10 squats (with 50 kg + longbar) 3x10 squats (with 52,5 kg + longbar) 1x10 squats (with 45 kg + longbar) 3x20 split squat (10 per leg) 1x10 sumo squats (12,5 kg db) 2x10 sumo squats (18 kg db) 3x20 seated calf raise (18 kg dbs) 3x1 minute try to split leg 18.10.2022: 1x30 regular pushups 3x16 one arm pushups (8 per arm) 3x30 one arm pushups on wall (15 per arm) 3x20 close-grip pushups 3x20 wide-grip pushups 3x16 decline pushups 19.10.2022: 1x10 longbar curls (30 kg + longbar) 3x10 longbar curls (25 kg + longbar) 2x20 sitting db curls (10 each arm, 15 kg db) 1x10 incline regular db curls (15 kg dbs) 1x12 Incline wide db curl (12,5 kg dbs) 1x9 Incline wide db curl (12,5 kg dbs) (failed) 1x10 wide db curl (12,5 kg dbs) 2x10 wide db curl (13 kg dbs) 1x12 cross db curls (19 kg dbs) 2x10 cross db curls (22 kg dbs) 2x12 cross db curls (20,5 kg dbs) 1x7 neutral db curls (18 kg dbs) (failed) 3x10 neutral db curls (16,5 kg dbs) Thursday 5x abs of steel 3x armor abs Friday until yesterday: got the flu, no workout is possible with pressure in the head today: 3x10 supinated db curls (16,5 kg dbs) 3x12 neutral db curls (16,5 kg dbs) 3x12 cross db curls (16,5 kg dbs) 3x20 sitting db curls (10 per arm, 14 kg db) 1x12 wide-db curls (12,5 kg dbs) 2x10 wide-db curls (12,5 kg dbs) (last set failed)
1x10 bench press (30 kg + longbar) (warm-up) 1x10 bench press (40 kg + longbar) 2x10 bench press (50 kg + longbar) 1x5 bench press (50 kg + longbar) 2x10 bench press (45 kg + longbar) 1x10 bench press (40 kg + longbar) 1x10 db bench press (22 kg dbs) 2x12 db bench press (22 kg dbs) 1x10 close db bench press (22 kg dbs) (failed) 1x10 close db bench press (20,5 kg dbs) 1x8 close db bench press (20,5 kg dbs)
1x9 wide-grip pull ups 1x7 wide-grip pull ups 1x5 wide-grip pull ups 2x12 negative wide-grip pull ups 1x10 negative wide-grip pull ups 1x10 standing behind neck barbell press (20 kg + longbar) 1x10 standing behind neck barbell press (25 kg + longbar) 1x10 standing behind neck barbell press (27,5 kg + longbar) 3x10 standing behind neck barbell press (30 kg + longbar) 1x10 barbell overhead press (20 kg + longbar) 1x10 barbell overhead press (25 kg + longbar) 1x10 barbell overhead press (22,5 kg + longbar) 1x10 upright row (22,5 kg + longbar) 2x10 wide-grip upright row (25 kg + longbar) 1x10 barbell delt row (27,5 kg + longbar) 1x10 barbell delt row (30 kg + longbar) 2x10 barbell delt row (32,5 kg + longbar) 1x10 barbell delt row (35 kg + longbar) 1x10 barbell delt row (37,5 kg + longbar) 1x12 barbell delt row (40 kg + longbar)
