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Richards Training

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richardduceIcon...05-11-2019 @ 12:38 
Member 691, 720 posts
05.11.19 Works Gym

Rotator Work

Facepulls
4x12

Back Exercises Mix Up
6x10
2x15

EZ Curl 10 rep - Cable Curl 12 rep
2 rounds

Alt DB Curl
1x12
richardduceIcon...08-11-2019 @ 14:32 
Member 691, 720 posts
08.11.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x5
62.5kg x5
75kg x10
75kg x10

CGBP (Touch n Go)
75kg x8

Pulldowns (Low Row Bar)
5x10

Facepulls
3x10

Pushdowns
3x10

Alt DB Curl
3x8

Cable Curl
1x20
richardduceIcon...11-11-2019 @ 20:20 
Member 691, 720 posts
11.11.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x8
50kg x3
60kg x3
70kg x3
82.5kg x10
82.5kg x10

CGBP (Touch n Go)
75kg x8

Low Row
4x12

Pulldown
2x12

Pushdown
3x12

EZ Curl
3x12

Wattbike
40 mins
richardduceIcon...15-11-2019 @ 14:15 
Member 691, 720 posts
15.11.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x8
50kg x3
60kg x3
70kg x3
81kg x10
81kg x10

CGBP (TnG)
80kg x5
80kg x5

Pulldown
5x8

DB Row
2x8

DB Overhead Press
2x10

Rope Pushdowns
3x10

Alt DB Curl
3x6

Cable Curl
1x20
richardduceIcon...18-11-2019 @ 15:16 
Member 691, 720 posts
18.11.19 Works Gym

Upper Mobilisation

Bench Press (TnG)
Bar 2x8
50kg x5
60kg x5
72.5kg x3
85kg x10
85kg x10

CGBP (TnG)
80kg x5
80kg x5

T Bar Row
5x10

Facepulls
3x12

Pushdown 12 rep - EZ Bar Curl 10 rep Superset
3 Rounds

Wattbike
46 Mins
richardduceIcon...22-11-2019 @ 14:24 
Member 691, 720 posts
22.11.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x8
50kg x5
60kg x5
70kg x3
82.5kg x6
82.5kg x6
82.5kg x6
82.5kg x6
82.5kg x6

Pulldown (Low Row Bar)
4x12

Facepull
3x12

Pushdown
3x15
richardduceIcon...25-11-2019 @ 14:31 
Member 691, 720 posts
25.11.19 Works Gym

Upper Mobilisation

Bench Press (TnG)
Bar 2x8
50kg x8
60kg x5
70kg x3
80kg x3
90kg x4
90kg x4
90kg x4
90kg x4
90kg x4
90kg x4

T Bar Row
5x10

Pushdown
3x10
1x15

Alt DB Curl
3x12

Wattbike
45 Mins
richardduceIcon...29-11-2019 @ 14:19 
Member 691, 720 posts
29.11.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x8
50kg x3
60kg x3
70kg x3
77.5kg x3
85kg x6
85kg x6
85kg x6
85kg x6

Felt left shoulder a little

Pulldown
4x12

Facepulls
3x12

Pushdown 15 rep - EZ Curl 10 rep Superset
3 rounds
richardduceIcon...02-12-2019 @ 19:15 
Member 691, 720 posts
02.12.19 Works Gym

Upper Mobilisation

Bench Press (TnG)
Bar 2x8
60kg x5
70kg x3
82.5kg x3
93.5kg x4
93.5kg x4
93.5kg x4
93.5kg x4
93.5kg x4
93.5kg x4

Low Row
5x10

Pushdowns
3x10
1x15

Alt DB Curl
3x8

Cable Curl
1x15

Wattbike
46 Mins
richardduceIcon...06-12-2019 @ 12:29 
Member 691, 720 posts
Post Edited: 06.12.2019 @ 12:33 PM by richardduce
06.12.19 Works Gym

Upper Mobilisation

Paused Bench Press (Next Level wk1)
Bar 2x5
60kg x5
60kg x5
73.5kg x5
73.5kg x5
73.5kg x5
73.5kg x5
73.5kg x10

CGBP (TnG)
75kg x10

Deadlift (Beltless)
60kg x5
60kg x5
80kg x3
100kg x5
100kg x5

T Bar Row
4x10

Pulldown
3x10

Pushdown
12,12,10,15

Facepulls
2x12

EZ Curl
3x8

Cable Curl
2x15
richardduceIcon...09-12-2019 @ 14:11 
Member 691, 720 posts
09.12.19 Works Gym

Upper Mobilisation

Bench Press (TnG)
Bar 2x5
60kg x3
70kg x3
80kg x3
90kg x5
90kg x5
90kg x5
90kg x5
90kg x5

Football Bar Close Grip Press (TnG)
71kg x8

Facepulls
3x12

Inverted Pulls
3x10

Low Row
3x10

Pushdowns
3x12

Alt DB Curl
2x8

Wattbike
45 mins
richardduceIcon...13-12-2019 @ 14:17 
Member 691, 720 posts
13.12.19 Works Gym

Upper Mobilisation

Paused Bench Press (Next Level wk2)
Bar 2x5
50kg x3
60kg x3
67.5kg x3
76kg x5
76kg x5
76kg x5
76kg x5
76kg x9

Back of left shoulder tight. Decisions may have to be made in the next couple of weeks.

Deadlift (Beltless)
60kg x5
60kg x5
85kg x3
105kg x5
105kg x5

T Bar Row
4x10

Facepulls
2x12

Bent Laterals
2x12

Pushdowns
3x15

Oly Bar Curl
3x8
richardduceIcon...16-12-2019 @ 15:19 
Member 691, 720 posts
16.12.19 Works Gym

Upper Mobilisation

Bench Press (TnG)
Bar 2x8
60kg x3
70kg x3
80kg x3
91kg x5
91kg x5
91kg x5
91kg x5

CGBP (TnG)
80kg x5
80kg x5

Pulldown (Low Row Bar)
5x10

Facepulls
3x10

Pushdown
4x10

Alt DB Curl
8,8,6

Wattbike
40 Mins
richardduceIcon...20-12-2019 @ 14:19 
Member 691, 720 posts
20.12.19 Works Gym

Upper Mobilisation

Paused Bench Press (Next Level wk3)
Bar 2x5
50kg x3
60kg x3
70kg x3
78.5kg x5
78.5kg x5
78.5kg x5
78.5kg x5
78.5kg x9

Deadlift (Beltless)
60kg x5
60kg x5
85kg x3
110kg x5
110kg x5
110kg x5

Pulldowns
4x12

Pushdowns
4x12

EZ Curl
3x12

Cable Curl
1x15
richardduceIcon...23-12-2019 @ 18:33 
Member 691, 720 posts
23.12.19 Works Gym

General Mobilisation

Deadlift (Beltless)
60kg x5
60kg x5
85kg x3
112.5kg x5
112.5kg x5

Facepulls
4x12

T Bar Row
6x10

Pushdown
4x10

Alt DB Curl
3x10

Wattbike
46 Mins

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