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Arm Workout Monday 21 December a. Concentration Curl: 1 x 10 x 5 kg/Arm 1 x 8 x 11,5 kg/Arm 3 x 5 x 15,5 kg/Arm b. Seated Db Triceps Extension: 1 x 10 x 5 kg/Db 3 x 5 x 11,5 kg/Db a. EZ Bar Curl: 3 x 12 x 25 kg b. EZ Bar Skull Crusher: 3 x 10 x 25 kg Seated Hammer Curl: 1 x 40 x 5 kg/Db Band...

Upper Body Hypertrophy Sunday 20 December Incline Dumbbell Bench Press: 1 x 12 x 11,5 kg/Db; 1 x 10 x 16,5 kg/Db 3 x 8 x 21,5 kg/Db Flat Bench Dumbbell Fly: 3 x 12 x 10,5 kg/Db Wide Grip Band Pull Down: 1 x 12 x Light Band 1 x 10 x Medium Band 3 x 10 x Heavy Band Seated Bench Row: 3 x 15 x...

PHUL Lower Body Strength Thursday 17 December Barbell Back Squat: 1 x 10 x 50 kg; 1 x 5 x 65 kg; 3 x 3 x 85 kg Convensional Deadlift: 1 x 5 x 70 kg; 1 x 5 x 85 kg; 1 x 5 x 100 kg Leg Curls: 3 x 10 x 30 kg Single Leg Standing Db Calf Raise: 1 x 12 x 5 kg/Leg 3 x 15 x 11,5 kg/Leg :lifter:

Arm Workout Thursday 16 December Ran out of time for the arm exercises in yesterdays upper body workout so did an arm workout this morning. Dumbbell Pin Wheel Curl: 1 x 10 x 5kg Db/arm; 1 x 8 x 7,5 kg/Db/arm; 3 x 5 x 15,5 kg/Db/arm Unilateral Incline Db French Press: 1 x 10 x 5 kg/Db/arm; 1 x...

PHUL Upper Body Strength Tuesday 15 December Barbell Incline Bench Press: 1 x 10 x 50 kg; 3 x 3 x 60 kg Dumbbell Flat Bench Press: 3 x 12 x 19,5 kg/Db Wide Grip Pull Up: 3 x 5 x Bw 1 x 5 x Band assist Pendlay Row: 1 x 5 x 50 kg 3 x 5 x 60 kg Barbell Front Raise: 1 x 15 x 10 kg (slow raising...

PHUL Lower Body Hypertrophy Thursday 10 December Goblet Squat: 1 x 12 x 11,5 kg; 3 x 10 x 21,5 kg Dumbbell Reverse Lunge: 3 x 10 x 5 kg/Db Leg Extension: 3 x 12 x 32,5 Kg RDL: 1 x 12 x 30 kg 3 x 10 x 50 kg 45 Degree Standing Calf Raise: 3 x 20 x Bw + a few extra single leg :lifter:

PHUL Upper Body Hypertrophy Tuesday 8 December Decided to do Flyes first as a pre exhaust. Flat Dumbbell Fly: 1 x 12 x 6,5 kg/Db 3 x 10 x 10,5 kg/Db Incline Barbell Bench: 1 x 12 x 30 kg 1 x 12 x 40 kg 1 x 10 x 50 kg 1 x 8 x 57,5 kg Single Arm Dumbbell Row: 1 x 12 x 11,5 kg/arm 3 x 10 x 24,5...

PHUL Lower Strength Sunday 6 December Barbell Back Squat: 1 x 10 x 50 kg; 1 x 5 x 65 kg; 3 x 5 x 82,5 kg Convensional Deadlift: 1 x 5 x 70 kg; 1 x 5 x 85 kg; 1 x 5 x 100 kg Barbell Hack Squat: 1 x 10 x 25 kg; 3 x 10 x 35 kg Prone Leg Curl: 3 x 10 x 27,5 kg Standing Single Leg Calf Raise: 1 x...

PHUL Upper Body Saturday 5 December Barbell Bench Press: 1 x 10 x 30 kg; 1 x 5 x 45 kg; 3 x 5 x 65 kg Dumbbell Incline Press: 3 x 10 x 22,5 kg/Db Barbell Bent-over Row: 1 x 5 x 50 kg; 3 x 5 x 65 kg Lat Pull Down: 1 x 8 x single band doubled; 3 x 8 x double bands doubled up Wide Grip Upright...

PHUL Routine Thursday 3 December Lower Body Hypertrophy Still suffering from DOMS from my previous lower body workout (consequence of going 9 days between leg workout!) so decided to go really light. Barbell Front Squat: 1 x 12 x 20 kg; 1 x 10 x 30 kg; 1 x 10 x 40 kg RDL: 1 x 12 x 20 kg; 1 x...

Good stuff indeed!

You're welcome Senior. Stay motivated and keep at it!

PHUL Routine Upper Body Hypertrophy Incline Barbell Bench Press: 1 x 10 x 30 kg; 1 x 5 x 40 kg; 3 x 8 x 55 kg Dumbbell Fly: 3 x 12 x 8,5 kg/Db (Slow execution, concentrating and focusing on the stretch and contraction) Single Arm Dumbbell Row: 1 x 12 x 11,5 kg.Db 3 x 10 x 23,5 kg.Db Seated...

PHUL Routine - Lower Body Monday 30 November Due to time constraints I wasn't able to do the full workout but did get to hit Quads, Hams & Calves! Bb Back Squat: 1 x 10 x 50 kg 1 x 8 x 65 kg 3 x 5 x 80 kg RDL: 1 x 10 x 20 kg 1 x 8 x 50 kg 3 x 5 x 65 kg Standing Db Single Leg Calf Raise: 1 x 12...

PHUL Routine Saturday 28 November Gut still not 100% but good enough to start working out again. Barbell Bench Press: 1 x 10 x 30 kg; 1 x 5 x 45 kg; 3 x 5 x 65 kg. Incline Dumbbell Press: 3 x 10 x 21,5 kg/Db. Wide Grip Pull Up: 3 x (6; 5; 5) x Bw Pendlay Row: 1 x 5 x 50 kg; 3 x 5 x 65 kg...

Unfortunately I was hit by a bout of stomach flu this past Tuesday - nausia and diarrhoea! It seems to be clearing up so hopefully I'll be able to return to working out this weekend!? Happy Thanksgiving to all in the USA!

Upper Body Fat Burner Sunday 22 November Incline Barbell Bench Press: 2 x 12 x 20 kg; 3 x 8 x 55kg Flat Db Bench Press: 3 x 12 x 19,5 kg/Db Wide Grip Pull Up: 3 x 5 x Bw (I experienced quite a bit of pain inmy left shouder!) Single Arm Db Row: 1 x 12 x 11,5 kg Db 3 x 10 x 22,5 kg Db Seated Db...

Lower Body & Arms Fat Burner Saturday 21 November Incline Alternating Db Curl: 2 x 12 x 6,5 kg/Db; 3 x 11 x 13,5 kg/Db Followed immediately by 1 x 20 x 5 kg/Db Close Grip Bench Press: 2 x 12 x 20 kg; 3 x 10 x 48 kg Followed immediately by 1 x 25 x 5 kg Db's Standing Single Leg Weighted Calf...

Upper Body Fat Burner Thursday 19 November Incline Db Bench Press: 2 x 12 x 11,5 kg/Db; 3 x 8 x 23,5 kg/Db Flat Bb Bench Press: 3 x (10, 10, 8) x 55 kg Neutral Grip Pull Up: 3 x (8, 7, 5) x Bw Pendlay Row: 3 x (12, 12, 10) x 50 kg Bb O Head Press: 1 x 12 x 25 kg; 3 x 8 x (35; 33; 30 kg) Db...

Lower Body & Arms Fat Burner Tuesday 17 November EZ Bar Curl: 2 x 12 x 15 kg; 3 x 10 x 30 kg EZ Bar Skull Crusher: 2 x 12 x 15 kg; 1 x 4 x 30 kg really felt uncomfortable so immediately downloaded to 25 Kg & completed with 10 reps 2 x 12 x 25 kg 45 Degree Standing Calf Raise: 2 x 30 x 2 Leg Bw...