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» BamBam8681's Workouts (Go to post)04-01-2016 @ 17:44 
Chest 5/3/1

Bench press
70,100,110

Incline press
70,90,100

crossover
21,28,31.5

Chest press machine
63,77,91

Db pullover
22.5,22.5,22.5

Suspended pushup 3x10
Bodyweight in kg  170kg
» BamBam8681's Workouts (Go to post)22-12-2015 @ 14:49 
Delts, traps, arms 3x8

Db press
30,35,37.5(7)

Side lat
10,10,10

Front raise rope
12.5,15,17.5

Shoulder machine
63, 63, 63

Single arm shoulder press machine
21, 25, 25
» BamBam8681's Workouts (Go to post)21-12-2015 @ 12:45 
Post Edited: 21.12.2015 @ 12:48 PM by BamBam8681
Arms and traps 3x8

Rope pulldown
28,28,31.5

Rope hammer curl
35,38.5,42

tricep extension
7.5,10,12.5

Spider curl
30,30,30

One arm tricep extension
10,12.5,15

Cross bicep curl
15,17.5,21

Behind neck tricep extension ss
20,25,30

Ez bar curl
20,25,30

Shrugs 4x12
146,146,146,146
» BamBam8681's Workouts (Go to post)17-12-2015 @ 11:07 
Delts, traps, arms 12,10,8

Db press
25,25,32.5

Side lat
12.5,15,17.5

Front raise rope
12.5,12.5,17.5

Shoulder machine
56,56,63

Single arm shoulder press machine
7,14,21

Cable facepull
17.5,21,28

Wide grip barbell upright row
40,40,40

Trap Bar shrugs 4x12
116,116,116,116
» BamBam8681's Workouts (Go to post)17-12-2015 @ 11:07 
Back, legs, arms & traps

Trap bar Rack pull 12,10,8
90, 130, 170

Seated row
91,91,91

Lat pulldown supaset
54,61,68

Lat pulldown behind head
26,26,26

Close grip row supaset wide grip row
31.5,31.5,31.5

Leg press wide 5x8
553, 583,583,583,583

Leg extension 12,12,10,10,10,22
63,63,28,21,21,14

Shrugs 6x12
90,90,90,90
» BamBam8681's Workouts (Go to post)14-12-2015 @ 17:36 
Bench press 12,10,8
80,90,95

Incline press
60,80,80

crossover
17.5,21,24.5

Chest press
46,49,56

Low curl cable rope ss
24.5,31.5,35

Rope pulldown
24.5,31.5,35

Shrugs 4x12
100,100,100,100
» BamBam8681's Workouts (Go to post)14-12-2015 @ 17:35 
Legs, chest, bicep, tricep and traps 12,10,8 unless otherwise stated

Leg extensions
63,63,63

Leg press 5x12,5x10
Wide top x 5
443,454,454,454,503

Wide bottom x5
553,553,553,573,573

Leg curl
49,56,63

Leg press calf raise amap
91(40), 91(38),91(35)

Leg extensions
63,70,77
» BamBam8681's Workouts (Go to post)10-12-2015 @ 10:13 
Back, arms and abs 3x8

Trap bar Rack pull
100,130,140

Seated row
91,91,91

Lat pulldown supaset
63,70,77

Lat pulldown behind head
56,56,63

Close grip pulldown
54,61,68

Close grip row supaset wide grip row
21,28,38.5

Hammer curl
17.5,22.5,25

Pushdown
38.5,42,45.5
» BamBam8681's Workouts (Go to post)09-12-2015 @ 14:53 
Arms and abs 3x8

Rope pulldown superset
28,35,35

Rope hammer curl
28,35,35

tricep extension superset
15,15,17.5

Bicep db curl
15,15,17.5

One arm tricep extension superset
15,15,15

Cross bicep curl
15,15,17.5

Behind neck tricep extension supaset
30,30,30

Preacher curl
30,30,30

Side lat raise
15,15,15
» BamBam8681's Workouts (Go to post)08-12-2015 @ 17:26 
Post Edited: 08.12.2015 @ 17:27 PM by BamBam8681
Chest, arms side lat and abs 3x8

Bench press
90,100,100

Incline press
50, 70,70

crossover
21,21,24.5

Chest press
63,70,77

Side lat raise
15,15,17.5

Preacher curl cable
17.5,21,24.5

Rope pulldown
21,24.5,24.5

Crunches ss
3 x15

Med ball drop
3x7

Human punch bag for 3
50 body shots
50 oblique shots
2 body shots hard
2 oblique shots hard
» BamBam8681's Workouts (Go to post)07-12-2015 @ 22:10 
Delts, traps, arms and abs 3x8

Db press
32.5,27.5,27.5

Side lat with hold
12.5, 15, 15

Front raise rope
15,17.5,21

Shoulder machine
70,63,63

Suitcase carry
37.5,37.5,37.5

Barbell shrugs
200(4),160(6),160(80)

Ez barbell curl
40,50,50

Bar pulldown
38.5,42,45.5

Crunches
15 x bodyw8 ss

Medicine ball drop x 5@9kg

Db side crunches
20,37.5,37.5

Human punch bag
2x50 punches 2 hard punches
» BamBam8681's Workouts (Go to post)02-12-2015 @ 20:04 
Back and arms

Seated row machine
91,91,91

Lat pulldown
68,82,82

Close grip pulldown
54,61,61

Vbar pulldown
31.5, 45.5,45.5

Rope pulldown
21, 28,28

Pushdown
45.5,45.5,45.5

Cable preacher curl
15,21,21

One arm cable curl
10,10,12.5,

lying db extension
17.5,21,24.5
» BamBam8681's Workouts (Go to post)28-11-2015 @ 16:31 
Legs and abs

Leg extensions
56, 77,91
Front squat
70,80,80
Leg press
358(12),409(13),498(10)
single press
153,203,253
Leg curl
56,70,70
cross bench crunch 1x10
bodyw8
High cable crunch 1x10
24.5
Db side crunch 1x10
20
Plank long as poss in secs bodyw8
41secs
Human punch bag 3x10
» BamBam8681's Workouts (Go to post)27-11-2015 @ 20:24 
Shoulders

Log press practice 5,3,1
50,50,60

Alt db press superset
22.5,25,25

Db press
22.5,25,25

Dbl arm bb press
55,65,75

Single arm bb press
55,65,70

Shoulder press machine front grip ss
49,63,84

Shoulder press single arm fg
14,28,35

Single arm cable front raise ss
7.5,10,12.5

Cable lat raise
7.5,10,12.5

Side lat raise
15,15,15

Shrugs bb
140(10),180(8),220(2)
» BamBam8681's Workouts (Go to post)24-11-2015 @ 21:19 
Back and Bicep workout

Partial deadlift 5,3,1
120,120,120

Seated row machine
91,91,91

Lat pulldown machine
77,91,91

Lat pulldown
68,75,82

Str8 arm pulldown
24.5,35,42

Close grip pulldown
82,89,89

Rope row
21,31.5,38.5

Ezbar curl
40,50,50

Wide grip bb curl
60,70,70

Hammer curl rope
38.5,42,45.5

Cable curl
42,42,48

High cable curl
12.5,17.5,21

Reverse curl
30,30,30

Db hammer curl
27.5,30,35

Alt db curl
17.5,22.5,25

Wrist curl both ways 20 reps
25,25

10,12.5

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