[Arron Matassa]

*** I changed out the second Tricep exercise here as the over head dumbbell tricep extensions I was doing did not feel good on my elbows***

Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 45kg x 6
1 X Adductors– 145kg x 5
1 X Hack Squat – 65kg x 5
1 X Leg Extension – 57kg x 9
1 X Standing Calf raises– 70kg x 9

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 35kg x 15 PS
1 X Seated DB Shoulder Press 17.5kg x 15
1 X Straight Bar Press Down 20kg x 20
1 X Lat Pull Down 47kg x 15
1 X DB Row 12.5kg x 15
1 X Tricep extension machine 32kg x 15
1 X Bicep Iso Curl 5kg x 15

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 27.5kg x 7
1 X Military press– 45kg x 5
1 X BB overhead Triceps press– 30kg x 5
1 X Lat Pull down– 67kg x 6 SUB fixed pulldown 68kg x 6
1 X Chest Support Machine Row – 45kg x 9
1 X Skull Crushers – 15kg x 7
1 X Dumbbell Curls – 15kg x 6

All leg exercises 15-20 reps
1 X Seated Hamstring curl 47kg x 20
1 X Adductors 85kg x 20
1 X Barbell Squat 45kg x 20
1 X Leg Extension 27.5kg x 15 – NA
1 X Machine Calf Extensions 55kg x 20

[Arron Matassa]

Hi All!

Thanks for recommendations!

So I’m now adhering to Kuba plan above and have increased protein and added the yogurt meal as a 4th.

One of the reasons I would be against the 4th liquid meal is that my breakfast is already shake that I down before I go to work!

Would two of these shakes be a bad idea?

[Arron Matassa]

Up your protein

Whey 50g

Meat 275g

( raw weights )

Add fruit with m2 & 3 100g of blueberry in one 100g apple / strawberry in other

Add 4th meal before bed

250g fat free yoghurt whey

Nuts

Fruit

Hi Kuba! Thanks for the advice.

Do you mind me asking why are we adding 100g of apples / berries?

They seem calorically insignificant?[/quote]

Calories are not significant

Fibre

Micronutrients

Are significant

Not all calories are created equal, more vitamins and minerals we can get from food

The better. [/quote]
Perfect thanks mate!!

[Arron Matassa]

Up your protein

Whey 50g

Meat 275g

( raw weights )

Add fruit with m2 & 3 100g of blueberry in one 100g apple / strawberry in other

Add 4th meal before bed

250g fat free yoghurt whey

Nuts

Fruit

Hi Kuba! Thanks for the advice.

Do you mind me asking why are we adding 100g of apples / berries?

They seem calorically insignificant?

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 70kg x 9
1 X Adductors – 145kg x 9
1 X Barbell Squat – 80kg x 9
1 X Leg Extension – 65kg x 9
1 X Machine Calf Extensions – 75kg x 9

All Upper exercises 15-20 reps
1 X Incline Dumbbells 20kg x 18
1 X Military Press 30kg x 15
1 X BB overhead Triceps press 15kg x 15
1 X Lat Pull Down 40kg x 20
1 X Chest Support Machine Row 40kg x 15 SUB Hammer strength high row 10kg x 20
1 X Skull Crushers 10kg x 18
1 X Dumbbell Curls 10kg x 16

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 50kg x 9
1 X Seated DB Shoulder Press – 22.5kg x 9
1 X Straight Bar Press Down – 30kg x 7
1 X Lat Pull Down – 67kg x 6
1 X Low-To-High Machine Row – 20kg x 9
1 X Overhead DB Extensions – 12.5kg x 5
1 X Bicep Iso Curl – 12.5kg x 5

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 25kg x 20
1 X Abductors 95kg x 20
1 X Hack Squat 30kg x 15
1 X Leg Extension 32.5kg x 20
1 X Standing Calf raises 40kg x 20

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 40kg x 9
1 X Adductors– 135kg x 9
1 X Hack Squat – 60kg x 9
1 X Leg Extension – 50kg x 9
1 X Standing Calf raises– 50kg x 9

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 30kg x 20 DM 30kg x 15
1 X Seated DB Shoulder Press 15kg x 20
1 X Straight Bar Press Down 20kg x 15
1 X Lat Pull Down 40kg x 20
1 X Low-To-High Machine Row 10kg x 10
1 X O.H triceps DB Extension 10kg x 15
1 X Bicep Iso Curl 7.5kg x 12 (SUB machine iso curl 20kg x 15

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 25kg x 9
1 X Military press– 40kg x 9
1 X BB overhead Triceps press– 25kg x 9
1 X Lat Pull down– 67kg x 6
1 X Chest Support Machine Row – 40kg x 9 SUB – pull over 45kg x 9
1 X Skull Crushers – 15kg x 6
1 X Dumbbell Curls – 12kg x 9

All leg exercises 15-20 reps
1 X Seated Hamstring curl 47kg x 15
1 X Adductors 85kg x 15
1 X Barbell Squat 45kg x 15
1 X Leg Extension 27.5kg x 15
1 X Machine Calf Extensions 55kg x 15

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 65kg x 9
1 X Adductors – 135kg x 9
1 X Barbell Squat – 80kg x 8
1 X Leg Extension – 60kg x 9
1 X Machine Calf Extensions – 70kg x 9

All Upper exercises 15-20 reps
1 X Incline Dumbbells 20kg x 15
1 X Military Press 25kg x 20
1 X Lat Pull Down 40kg x 18 – NA
1 X Chest Support Machine Row 40kg x 15
1 X Skull Crushers 10kg x 15
1 X Dumbbell Curls 10kg x 15

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 45kg x 9
1 X Seated DB Shoulder Press – 22.5kg x 8
1 X Straight Bar Press Down – 25kg x 9
1 X Lat Pull Down – 67kg x 5
1 X Low-To-High Machine Row – 17.5kg x 9
1 X Overhead DB Extensions – 12.5kg x 5
1 X Bicep Iso Curl – 12.5kg x 9

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 25kg x 15
1 X Abductors 95kg x 20
1 X Hack Squat 30kg x 15
1 X Leg Extension 32.5kg x 15
1 X Standing Calf raises 30kg x 20 -Sub extensions 55kg x 15

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 35kg x 9
1 X Adductors– 125kg x 9
1 X Hack Squat – 30kg x 9
1 X Leg Extension – 47.5kg x 5
1 X Standing Calf raises– 45kg x 9 (SUB Donkey calf raises 30kg x 9)

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 30kg x 20
1 X Seated DB Shoulder Press 15kg x 18 (SUB Seated should press machine 25kg x 15
1 X Straight Bar Press Down 15kg x 20
1 X Lat Pull Down 40kg x 15
1 X Low-To-High Machine Row 10kg x 15
1 X O.H triceps DB Extension 7.5kg x 20
1 X Bicep Iso Curl 7.5kg x 12 (SUB machine iso curl 20kg x 15

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 25kg x 8
1 X Military press– 40kg x 7
1 X BB overhead Triceps press– 25kg x 6
1 X Lat Pull down– 67kg x 5
1 X Chest Support Machine Row – 40kg x 9
1 X Skull Crushers – 12kg x 9
1 X Dumbbell Curls – 12kg x 8

All leg exercises 15-20 reps
1 X Seated Hamstring curl 40kg x 20
1 X Adductors 75kg x 20
1 X Barbell Squat 40kg x 20
1 X Leg Extension 25kg x 20
1 X Machine Calf Extensions 50kg x 20

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 60kg x 9
1 X Adductors – 125kg x 9
1 X Barbell Squat – 70kg x 9
1 X Leg Extension – 55kg x 9
1 X Machine Calf Extensions – 65kg x 9

All Upper exercises 15-20 reps
1 X Incline Dumbbells 17.5kg x 20
1 X Military Press 25kg x 18
1 X Lat Pull Down 40kg x 18
1 X Chest Support Machine Row 35kg x 20
1 X Skull Crushers 10kg x 15
1 X Dumbbell Curls 10kg x 15

[Arron Matassa]

It’s been a while! I’ve moved home from Australia back to not so sunny Ireland and getting back into the swing of things!

Here’s the first set of full body workouts.

Rotation One

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 6-10
1 X Adductors – 6-10
1 X Barbell Squat – 5- 9
1 X Leg Extension – 6-10
1 X Calf Extensions – 6-10

All Upper exercises 15-20 reps
1 X Incline Dumbbells
1 X Military Press
1 X Barbell overhead Triceps press
1 X Lat Pull Down
1 X Chest Support Machine Row
1 X Skull Crushers
1 X Dumbbell Curls
 
Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 20kg x 9
1 X Military press– 30kg x 9
1 X Barbell overhead Triceps press– 15kg x 9
1 X Lat Pull down– 57kg x 7
1 X Chest Support Machine Row – 25kg x 9
1 X Skull Crushers – 10kg x 5
1 X Dumbbell Curls – 10kg x 5

All leg exercises 15-20 reps
1 X Seated Hamstring curl 33kg x 20
1 X Adductors 65kg x 20
1 X Barbell Squat 30kg x 20
1 X Leg Extension 20kg x 20
1 X Calf Extensions 45kg x 20
 
Heavy Legs & Light Upper Blueprint V.2
1 X Lying Hamstring Curl– 55kg x 9
1 X Adductors– 105kg x 9
1 X Hack Squat – 20kg x 9
1 X Leg Extension – 40kg x 9
1 X Standing Calf raises– 40kg x 9

All Upper exercises 15-20 reps
1 X Flat Chest Press Machine 20kg x 20
1 X Seated DB Shoulder Press 15kg x 15
1 X Straight Bar Press Down 13.75kg x 20
1 X Lat Pull Down 26kg x 20
1 X Low-To-High Machine Row 10kg x 15
1 X Overhead triceps DB Extension 5kg x 20
1 X Bicep Iso Curl 5kg x 20
 
Heavy Upper & Light Legs Blueprint V.2
1 X Flat Chest Press Machine – 40kg x 9
1 X Seated DB Shoulder Press – 20kg x 7
1 X Straight Bar Press Down – 20kg x 9
1 X Lat Pull Down – 47kg x 9
1 X Low-To-High Machine Row – 10kg x 9
1 X Overhead DB Extensions – 7.5kg x 9
1 X Bicep Iso Curl – 7.5kg x 9

All Lower exercises 15-20 reps
1 X Lying Hamstring Curl 15kg x 20
1 X Abductors 75kg x 20
1 X Hack Squat 10kg x 15 (Sub-Linear HS)
1 X Leg Extension 25kg x 20
1 X Standing Calf raises 20kg x 20