[Arron Matassa]

Heavy legs & light upper V.2
RDLS 110kg x 6
Adductors 68kg x 10
Hack-squat 90kg x 9 | 100kg x 9
Leg extension 91 x 10
Seated calf raises 30kg x 10 | 40kg x 10

Flat barbell press 67.5kg x 15
Seated shoulder dumbbell press 24kg x 15
Straight bar press down 27.5kg x 20
Nautilus lat pull down the 57kg x 15
High row machine 35kg x 20
Tricep extension machine 43kg x 18
Curl iso machine 30kg x 20
Hanging leg raises BW x 20

[Arron Matassa]

Rest Day

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 36kg x 9
Military press 50kg x 8
DB over head tricep press 36kg x 10 (better form)
Lat pull down 72.5kg x 8
Chest supported dumbbell row 30kg x 10
DB skull crushers 18kg x 7 (maybe lighter weight next week)
Dumbbell curls 18kg x 8

Leg curls 10 50kg x 17
Abductors 10 55kg x 18
Barbell squats 10 55kg x 15
Leg extension 64kg x 18
Standing calf raises 60kg x 15 | 60kg x 15
Hanging ab raises BW x 10

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.1
Leg curl 64kg x 5 1/2
Abductors 68kg x 9
BB squat 100kg x 9 | 100kg x 7
Leg extension 91kg x 10
Calf raise 72.5kg x 7

Incline dumbells 26kg x 20
Military press 35kg x 17
Dumbell over head tricep press 22kg x 15
Lat pull down 55kg x 19
Chest supported row dumbbell 20kg x 18
DB Skull crushers 12kg x 20 (better form)
Dumbbell curls 12kg x 18
Handing leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 90kg x 9
Seated shoulder dumbbell press 34kg x 5
Straight bar press down 37.5 x 9
Nautilus Lat pull down 71kg x 10
High row machine 50kg x 6
tricep extension machine 57kg x 6
curl iso machine 43kg x 8

RDLS 85kg x 20
Adductors 55kg x 15
Hack-squat 75kg x 15
Leg extension 64kg x 18
Seated calf raises 20kg x 20 | 30kg x 20
Hanging leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.2
RDLS 105kg x 9
Adductors 68kg x 9
Hack-squat 90kg x 5 | 100kg x 5
Leg extension 91 x 7
Seated calf raises (standing) 75kg x 6 | 75kg x 6

Flat barbell press 65kg x 20
Seated shoulder dumbbell press 22kg x 20
Straight bar press down 27.5kg x 18
Nautilus lat pull down the 57kg x 15
High row machine 35kg x 17
Tricep extension machine 43kg x 15
Curl iso machine 30kg x 16
Hanging leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 36kg x 10
Military press 50kg x 7 1/2
DB over head tricep press 36kg x 10
Lat pull down 72.5kg x 7
Chest supported dumbbell row 30kg x 8
DB skull crushers 18kg x 10
Dumbbell curls 18kg x 7

Leg curls 10 50kg x 15
Abductors 10 55kg x 18
Barbell squats 10 55kg x 15
Leg extension 64kg x 18
Standing calf raises 55kg x 20 | 55kg x 20
Hanging ab raises BW x 10

[Arron Matassa]

Rest Day

[Arron Matassa]

Heavy legs & light upper V.1

Leg curl 64kg x 6
Abductors 68kg x 8
BB squat 100kg x 9 | 100kg x 5
Leg extension 84kg x 10
Calf raise 70kg x 10

Incline dumbells 26kg x 18
Military press 35kg x 15
Dumbell over head tricep press 20kg x 20
Lat pull down 55kg x 15
Chest supported row dumbbell 20kg x 15
DB Skull crushers 12kg x 20
Dumbbell curls 12kg x 15
Handing leg raises BW x 10

[Arron Matassa]

Rest day