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Larry - Saturday 9th November 2019 - 12 Week strength - Week 4, training 3
Saturday 9th November 2019
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Larry
Squat
5 x 20kg (Alle sets beltless)
5 x 60kg
3 x 80kg
1 x 100kg
1 x 120kg
1 x 125kg (@8)
Bench press
16 x 20kg
8 x 60kg
3 x 80kg
1 x 90kg
1 x 100kg
4 x 105kg (@7)
4 x 110kg (@8)
4 x 115kg (@9)
4 x 110kg (@8,5)
3 x 110kg (@9)
Incline db bench press
10 x 30kg (@7)
10 x 32kg (@8)
10 x 34kg (@9)
Side raise
12 x 2.5kg (cable)
12 x 3.75kg
12 x 2.5kg
Face pull (cable)
20 x 20kg
20 x 20kg
20 x 20kg
Cable fly
12 x 10kg
12 x 10kg
12 x 10kg
Db rear delt raise
15 x 10kg
15 x 10kg
Dumbbell curls
12 x 10kg
12 x 10kg
[b]12 Week strength - Week 4, training 3[/b] [b]Squat[/b] 5 x 20kg (Alle sets beltless) 5 x 60kg 3 x 80kg 1 x 100kg 1 x 120kg 1 x 125kg (@8) [b]Bench press[/b] 16 x 20kg 8 x 60kg 3 x 80kg 1 x 90kg 1 x 100kg 4 x 105kg (@7) 4 x 110kg (@8) 4 x 115kg (@9) 4 x 110kg (@8,5) 3 x 110kg (@9) [b]Incline db bench press[/b] 10 x 30kg (@7) 10 x 32kg (@8) 10 x 34kg (@9) [b]Side raise[/b] 12 x 2.5kg (cable) 12 x 3.75kg 12 x 2.5kg [b]Face pull (cable)[/b] 20 x 20kg 20 x 20kg 20 x 20kg [b]Cable fly [/b] 12 x 10kg 12 x 10kg 12 x 10kg [b]Db rear delt raise[/b] 15 x 10kg 15 x 10kg [b]Dumbbell curls[/b] 12 x 10kg 12 x 10kg
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