[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 60kg x 6
1 X Seated DB Shoulder Press – 27.5kg x 9
1 X SH Tricep press down 10kg x 9
1 X Lat Pull Down – 77kg x 5 (lighter next time)
1 X DB Row 25kg x 9
1 X Tricep extension machine 46kg x 9
1 X Bicep Iso Curl – 11.25kg x 7

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 35kg x 16
1 X Abductors 115kg x 15
1 X Hack Squat 30kg x 16
1 X Leg Extension 37.5kg x 15
1 X Standing Calf raises 50kg x 15

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 48kg x 5
1 X Adductors– 145kg x 9 (2-2-2)
1 X Hack Squat – 70kg x 5
1 X Leg Extension – 72.5kg x 5
1 X Standing Calf raises– 75kg x 9 sub linear HS calf raises 60kg x 9

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 40kg x 15
1 X Seated DB Shoulder Press 20kg x 15
1 X SH Tricep press down 5kg x 15
1 X Lat Pull Down 57kg x 15
1 X DB Row 17.5kg x 15
1 X Tricep extension machine 39kg x 15
1 X Bicep Iso Curl 6.25kg x 16

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 30kg x 9
1 X Military press– 47.5kg x 5
1 X BB overhead Triceps press– 35kg x 4
1 X Lat Pull down– 77kg x 6
1 X Chest Support Machine Row – 55kg x 9 SUB Mid hammer strength row 25kg x 9
1 X Skull Crushers – 15kg x 9
1 X Dumbbell Curls – 15kg x 7

All leg exercises 15-20 reps
1 X Seated Hamstring curl 55kg x 15
1 X Adductors 95kg x 20
1 X Barbell Squat 60kg x 15
1 X Leg Extension 35kg x 15
1 X Machine Calf Extensions 65kg x 15

[Arron Matassa]

Went back training today and hurt myself

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 80kg x 5
1 X Adductors – (Tempo: 2-2-2) 145kg x 9
1 X Barbell Squat – 90kg x 5
1 X Leg Extension – 70kg x 9
1 X Machine Calf Extensions – 85kg x 5

All Upper exercises 15-20 reps
1 X Incline Dumbbells 22.5kg x 18
1 X Military Press 35kg x 15 (hurt my chest/neck here)
1 X BB O.H Triceps press 15kg x 20
1 X Lat Pull Down 47kg x 20
1 X Chest Support Machine Row 40kg x 16
1 X Skull Crushers 10kg x 19 – NA
1 X Dumbbell Curls 10kg x 10

[Arron Matassa]

Taking a couple days off as I have injured my neck and am struggling to move

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 60kg x 5 PS
1 X Seated DB Shoulder Press – 27.5kg x 5
1 X Straight Bar Press Down – 42kg x 3
1 X Lat Pull Down – 77kg x 5
1 X DB Row 25kg x 5
1 X Tricep extension machine 46kg x 9
1 X Bicep Iso Curl – 11.25kg x 6

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 35kg x 15
1 X Abductors 105kg x 20
1 X Hack Squat 30kg x 15 SUB linear leg press 60kg x 20
1 X Leg Extension 35kg x 20
1 X Standing Calf raises 50kg x 15

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 45kg x 9
1 X Adductors– 145kg x 9 (2-2-2)
1 X Hack Squat – 65kg x 9
1 X Leg Extension – 70kg x 9
1 X Standing Calf raises– 75kg x 9

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 35kg x 20 PS SUB Standing chest press machine 30kg
1 X Seated DB Shoulder Press 20kg x 15
1 X Straight Bar Press Down 25kg x 17
1 X Lat Pull Down 47kg x 20
1 X DB Row 15kg x 20
1 X Tricep extension machine 32kg x 20
1 X Bicep Iso Curl 6.25kg x 15

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 30kg x 5
1 X Military press– 45kg x 9
1 X BB overhead Triceps press– 30kg x 9
1 X Lat Pull down– 77kg x 5
1 X Chest Support Machine Row – 55kg x 9
1 X Skull Crushers – 15kg x 8
1 X Dumbbell Curls – 15kg x 7

All leg exercises 15-20 reps
1 X Seated Hamstring curl 50kg x 20
1 X Adductors 85kg x 20 – NA
1 X Barbell Squat 50kg x 20
1 X Leg Extension 30kg x 20
1 X Machine Calf Extensions 60kg x 20

[Arron Matassa]

I went off plan today for a bit of fun

Pec Deck 30kg x 10
30degree smith machine press 40kg x 10
Seated Dumbbell 25kg x 8
Dual pulley pulldown 20kg x 10
Hammer Strength Machine Row 25kg x 10
Seated Dumbbell Curls 10kg x 10
Single Armed pushed down 10kg x 10

Standing leg curls 10kg x 10
Linear leg press 40kg x 30
Leg extensions 50kg x 10
Calf extension 50kg x 10
Adductors 100kg x 10

[Arron Matassa]

Very bad session today

• Missed meal
• Slept poorly the night before
• Felt weak after legs and during upper

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 75kg x 9
1 X Adductors – (Tempo: 2-2-2) 145kg x 8
1 X Barbell Squat – 85kg x 9
1 X Leg Extension – 70kg x 9
1 X Machine Calf Extensions – 80kg x 9 SUB Linear HS calf extensions 40kg x 9

All Upper exercises 15-20 reps
1 X Incline Dumbbells 22.5kg x 15
1 X Military Press 30kg x 20
1 X BB O.H Triceps press 15kg x 20 -NA
1 X Lat Pull Down 47kg x 20
1 X Chest Support Machine Row 40kg x 16
1 X Skull Crushers 10kg x 19 – NA
1 X Dumbbell Curls 10kg x 10

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 55kg x 9 PS
1 X Seated DB Shoulder Press – 25kg x 9
1 X Straight Bar Press Down – 35kg x 5
1 X Lat Pull Down – 67kg x 9
1 X DB Row 20kg x 9
1 X Tricep extension machine 38kg x 9
1 X Bicep Iso Curl – 10kg x 9

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 30kg x 20
1 X Abductors 105kg x 20
1 X Hack Squat 30kg x 15 SUB linear leg press 60kg x 15
1 X Leg Extension 35kg x 15
1 X Standing Calf raises 45kg x 20

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 45kg x 8
1 X Adductors– 145kg x 9
1 X Hack Squat – 65kg x 5 SUB Linear leg press 70kg x 9
1 X Leg Extension – 65kg x 9
1 X Standing Calf raises– 75kg x 5

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 35kg x 20 PS
1 X Seated DB Shoulder Press 17.5kg x 20
1 X Straight Bar Press Down 25kg x 15
1 X Lat Pull Down 47kg x 15
1 X DB Row 15kg x 15
1 X Tricep extension machine 32kg x 20
1 X Bicep Iso Curl 5kg x 20

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 27.5kg x 9
1 X Military press– 45kg x 8
1 X BB overhead Triceps press– 30kg x 7
1 X Lat Pull down– 67kg x 9
1 X Chest Support Machine Row – 50kg x 9
1 X Skull Crushers – 15kg x 7 – NA
1 X Dumbbell Curls – 15kg x 6

All leg exercises 15-20 reps
1 X Seated Hamstring curl 50kg x 15
1 X Adductors 85kg x 20 – NA
1 X Barbell Squat 50kg x 15
1 X Leg Extension 27.5kg x 20
1 X Machine Calf Extensions 60kg x 9

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 75kg x 5
1 X Adductors – (Tempo: 2-2-2) 145kg x 6
1 X Barbell Squat – 85kg x 5
1 X Leg Extension – 70kg x 6
1 X Machine Calf Extensions – 80kg x 9

All Upper exercises 15-20 reps
1 X Incline Dumbbells 20kg x 20
1 X Military Press 30kg x 18
1 X BB overhead Triceps press 15kg x 20
1 X Lat Pull Down 47kg x 15
1 X Chest Support Machine Row 40kg x 15
SUB mid machine row 15kg x 15
1 X Skull Crushers 10kg x 19
1 X Dumbbell Curls 10kg x 18

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 55kg x 5 PS
1 X Seated DB Shoulder Press – 25kg x 5
1 X Straight Bar Press Down – 30kg x 9
1 X Lat Pull Down – 67kg x 7
1 X DB Row 20kg x 6
1 X Tricep extension machine 38kg x 6
1 X Bicep Iso Curl – 10kg x 7

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 30kg x 15
1 X Abductors 105kg x 9
1 X Hack Squat 30kg x 15 SUB linear HS 20kg x 15
1 X Leg Extension 35kg x 15
1 X Standing Calf raises 45kg x 15