2-a-W Week 1: 5/30 – 6/5

Sam,

5/30

ARMS

  • Warm-up
    DB lateral raise
    45lb plate curls and overhead extension
    3 of 10
  • Seated negatives
    *6 sets
    1-3
    @60lbs
    3 of 6
    Rest :90
    4-6
    @30lbs (full ROM)
    3 of 8
    Rest :45
  • Cable negatives push down
    *6 sets
    @80lbs
    3 of 6
    Rest :90
    @42.5lbs (full ROM)
    3 of 8
    Rest :45
  • Single arm hammer preacher curl
    @25lbs
    3-4 sets of 8-10 reps
    Rest :60
  • Seated Single arm overhead extension
    @20-25lbs
    3-4 of 10
    Rest :60
  • Bent over cable kickbacks
    @20-25 lbs
    3-4 of 10
    Rest :60
5/31
REST DAY
6/1
LEGS
  • Warm up
    – hips, quads, hams
    – leg swings
  • Barbell deadlift
    @185
    4-5 of 10
    Rest :90
  • Barbell split squat
    4-5 of 10 (each leg) @115
    Rest :90
  • Nordic Ham curls
    4 of 8-12 @ body weight
    Rest :45-60
  • Leg extensions
    @100 / @85 / @70 / @ 55
    15 / 15 / 15 / 15
    Rest :30
6/2
CHEST & BACK
  • Warm-up
    – as needed
    – pull-ups, push-ups, shoulder swings, DB lateral raises
  • Superset 1
    Barbell Reverse grip bench / DB supine grip row
    4 of 8-10 @115lbs / 65 lbs
    Rest :90
  • Superset 2
    Barbell row / (machine) Chest dip
    4 of 10 @135lbs / 165lbs
    Rest :60-90
  • Superset 3
    High-low machine row / push-ups
    3-4 of 10-12 / 20 @165 / body weight
    Rest :60
  • Superset 4
    Low back hyperextension v-grip row / plate press
    3-4 of 10-15 / 30-50 @42.5 lbs / 20
    Rest :60
6/3
REST DAY
6/4
ARMS & SHOULDERS (4 days since last arm training)
  • Superset 1
    EZ bar bicep curl
    (Pre-set @60lbs of 10)
    @70lbs
    10, 10, 10, 10
    Seated DB military press
    @35lbs / @50lbs / @50lbs / @40lbs
    10 / 8 / 6 / 10
    Rest :90
  • Superset 2
    Standing EZ bar overhead extension
    @50lbs
    10, 10, 10, 10
    DB lateral fly
    @12.5lbs
    10, 10, 10, 10
    Rest :45
  • Superset 3
    X3
    Standing DB curl
    8-10 @30lbs
    DB shrug (no straps)
    10 @65lbs
    Rest :60
(This should be first)
Close grip BB bench
6/5
REST DAY

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.