[CALIBBER]

hey guys
today I traine d my quads and hams

quads one legged extensions werm up 20x20 40x20
leg extensions 1x 230 2x240 3x250

leg press
1x 8 plates a side 2x9 plates a side 3x10 plates a side

hack squats
1x5 plates a side 2x6 plates a side 3x7 plates a side '

smith machine squats
1x135 2x225 3x315

hams lying leg curls1x90 2x100 3x100
superseted with
seated leg curls 1x 180 2x190 3x200

stiff leg deads
1x 225 2x275 3x315

standing leg curls
1x90 2x95 3x100

thats it for today

[CALIBBER]

hey guys
today i trained my shoulders/calves/abs

shoulders seated smith shoulder press werm up 45x20 135x20
1x225 2x275 3x315

side laterals
1x70s 2x85s 3x100s

bent laterals
1x 80s 2x 85s 3x90s

upright rows
1x 135 2x 165 3x185

calves standing calf raise werm ups 90x20 100x20
1x180 2x190 3x200

seated calf raise
1x 4 plates 2x5 plates 3x5.5 plates

abs cable crunches
1x140 2x145 3x150

reverse crunch machine
1x1 30 2x140 3x150

thats it for this session

[CALIBBER]

hey guys
today i trained my back and traps

rack deads werm ups 135x20 225x15
1x 315 2x365 3x405

close grip pulldowns
1x 200 2x210 3x220

bb rows
1x315 2x335 3x345

DB rows
1x 120 2x125 3x130

bodyweight chins
3x12

hammer low rows
1x 1 plates a side 2x1.1 plates a side 3x2 plates a side

traps bb shrus werm ups 135x20 225x20
1x 365 2x405 3x415

DB shrugs
1x 120s 2x125s 3x130s

thats it for today guys

[CALIBBER]

hey guys
today i trained bis and tirs and decided to superset them

bb curls werms up 45x20 95x15 1x135 2x155 3x175
superset with
close grip bench press werm ups 135x20 225x15 1x225 2x275 3x275

two arm DB curls 1x40s 2x50s 3x60s
superset with
Two arm DB extensions 1x70 2x80 3x90

cable curls 1x140 2x145 3x150
superset with
pushdowns 1x140 2x145 3x150

hammer curls 1x80s 2x90s 3x100s
superset with
bodyweight dips 3x12

thats kit for today and this guys.

[CALIBBER]

hey guys
on monday i trained my chest and forearms

chest bench press werm ups 135x20 225x20
1x 315 2x 335 3x365

incline DB press
1x 90s 2x95s 3x100s

DB pullovers
1x 100 2x110 3x125

weighted dips
1x bodyweight 2xbody+45 3x body+50

forearms reverse curls werm up 45x20
1x 95 2x115 3x135

wrise curls
1x 135 2x185 3x225

that was it for mondays session

[CALIBBER]

hey guys
today i trained my quads and hamstrings

quads squats werm ups 45x20 135x20
1x225 2x315 3x365

leg press
1x 9 plates a side 2x 11 plates a side 3x12 plates a side

front squats
1x 135 2x 155 3x 165

hams stiff leg deads werm up 95s20 13x520
1x 245 2x 275 3x315

lying leg curls
1x90 2x 100 3x120

seated leg curls
1x180 2x190 3x200

standing leg curls
1x 90 2x95 3x100

thats it for this session guys

[CALIBBER]

hey guys
today i trained shoulders/calves/abs

shoulders smith machine shoulder press werm up 45x20 135x20
1x275 2x315 3x335

side laterals
1x 80s 2x95s 3x110s x 5+60s,30s drop sets

bent raise
1x 70s 2x85s 3x85s

upright rows
1x 155 2x 185 3x195 +135,45 drop sets

calves standing calf raise werm ups 90x20 100x20
1x 180 2x190 3x200

seated calf raise
1x4.5 plates 2x5.5 plates 3x6 plates

abs cable crunches
1x140 2x145 3x150

reverse crunch machine
1x130 2x140 3x150

thats it for today

[CALIBBER]

hey guys

today i trained back and traps

back rack deads werm ups 135x20 225x20
1x315 2x405 3x415

close grip pulldowns
1x 200 2x210 3x220

bb rows
1x 275 2x315 3x335

DB rows
1x 120 2x125 3x130

weighted chins
1xbody+ 10 2xbody+25 3 body+45

low row
1x90 2x 180 3x270

traps high cleans werm 65x20
1x95 2x 135 3x155

bb strugs
1x 315 2x405 3x415

thats it for today guys.

[CALIBBER]

hey guys
today i trained arms today

bis bb curls werm ups 45x20 65x15
1x135 2x155 3x190

standing DB curls
1x 65s 2x75s 3x80s

preacher curlsw
1x 100 2x120 3x140

hammer curls
1x 110 2x115 3x120

tris close grip bench press werm up 135x20 225s20
1x 315 2x325 3x365

seated DB extensions
1x 90 2x100 3x110

pushdowns
1x 140 2x145 3x150

weighted dips
1xbody+45 2xbody+45 3xbody+55

thats it for today and for this week.....

[CALIBBER]

hey guys
on monday i trained my chest and forearms

chest pec deck werm ups 40x20 60x20
1x80 2x100 3x110

bench press
1x225 3x275 3x315

hammer grip incline DB press
1x 60s 2x70s 3x80s

DB pullovers 1x70 2x80 3x90
superset with
bodyweight dips 3x10

forearms
reverse curls 1x 95 2x2x115 3x120
super set with
wrist curls 1x145 2x 165 3x 225

thats it for monday guys

[CALIBBER]

hey guys
todayI trained quads and hams

quads leg extensions werm up 100x20 120x15
1x230 2x240 3x250

leg press
1x 10 plates a side 2x11 plates a side 3x12 plates a side

hack squats 1x8 plates 2x10 plates 3x10 plates
superset with
reverse hacks 1x2 plates 2x2plates 3x3 plates

front squats
1x 135 2x185 3x 225

hams lying leg curls werm ups 50x20
1x 100 2x120 3x130

one leg curls
1x 90 2x95 3x100

DB stiff leg deads
1x 45s 2x70s 3x90s

thats it for today guys.........

[CALIBBER]

hey guys
today i trained shoulders/calves/abs

shoulders seated side laterals werm ups 20sx20 25x20
1x40s 2x55s 3x60s

DB press
1x 60s 2x75s 3x80s

cable rear delts overhead
1x 50 2x60 3x70

cable upright rows 1x140 2x145 3x150
superset with
machine press 1x50 2x70 3x70

calves standing calf raise werm ups 100x20 120x20
drop sets 3x200, 150 ,100,50

seated calf raise
3x 3 plates

abs cruches 3x225
superset wit
leg raises 3x25

thasts it for today guys

[CALIBBER]

hey guys
today i traine d back. i couldnt train traps b/c i pinched my finger with something at the low row machine and couldn't grip anything but i did do the gripless shrugs on the standing calf machine

back stiff arm pulldowns werm ups 25x20 35x20
1x 70 2x80 3x100

rack deads
1x315 2x365 3x405

bb rows
1x225 2x275 3x315

seated cable rows
1x 240 2x250 3x250

weight chins
1x bodyweight 2x body+10 3x body+45

low row machine
1x 100 2x200 3x210

gripless shrugs on a calf raise machine
1x50 2x80 3x100

thats it for today guys