2-a-W Week 4: 6/20 – 6/26

Sam,

previously: week 3 here ^

6/20

REST DAY

6/21
Arms (5 days since last trained)
  • DB negative
    @65 / @55 / @30
    6, 6 / 8, 8 / 10, 10
    Rest :90
  • Cable push down
    @82.5 / @47.5 / @22.5
    8, 8 / 10, 10 / 12, 12
    Rest :90
  • Preacher hammers
    @20
    10, 10, 10
  • DB single overhead extension
    @25
    15, 15, 13
  • Superset
    Cable bicep flexors
    @17.5 / 12.5
    12, 10 / 15, 15
    Bent over bar kickbacks
    @30
    15, 15, 15, 15
    Rest :45-60
6/22
*biked 12.5 miles
6/23
REST DAY
6/24
Legs (6 says since last trained)
  • BB dead
    @135 / @185
    10 / 10, 10, 10
    Rest :90
  • BB split squat
    @115 / @135
    10 / 6, 6, 8
    Rest :90
  • Nordic ham curls
    10, 10, 10
    Rest :60
  • Leg extensions
    @100 / @85, @70 / @70, @55 / @55, @40
    15 / 8, 6 / 10, 5 / 8, 6
    Rest :30
6/25
Chest &. back (6 days since last trained)
  • Superset
    BB row
    @155 / @135
    8, 8, 8 / 10, 10
    Chest dip
    @120 / @170
    12 / 10, 10, 10, 10
    Rest :90
  • Supine BB bench
    @65
    10, 10, 10, 10
    Supine DB row
    @60
    10, 10, 8, 7
    Rest :90
  • Hi-low row
    @140
    10, 10, 10, 10
    Plated V-up
    @10
    10, 10, 12, 12
    Rest :60
  • Cable inner pec fly
    @10 / @12.5
    15 / 15, 15, 15
    Cable mid woodchopper
    @20 / @27.5
    10 / 10, 10, 10
    Rest :60
6/26
Arms (4 days since last trained)
DECAmate 1
*the name comes from the Latin “deca” meaning 10 as in 10 sets are performed for bi’s and tri’s.
  • Superset
    Bar overhead extension
    @70 / @50 //bodyweight
    8 / 10, 10, 10, 10 // 12×5
    Bar bicep curl (wide)
    @70 // @50
    10, 10, 9, 8, 8 // 10×5
    Rest :90 // Rest :30-45
  • Plate lateral raise (up to parallel, then to vertical = 1)
    @10 / @10, 5×2
    10 / 5, 5
    Rest :60

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