[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 90kg x 8
Seated shoulder dumbbell press 32kg x 9
Straight bar press down 35kg x 10
Lat pull down 75kg x 7
High row machine 50kg x 5
tricep extension machine 57kg x 6
curl iso machine 36kg x 10 (better form)

RDLS 85kg x 18
Adductors 50kg x 20
Hack-squat 70kg x 20
Leg extension 64kg x 18
Seated calf raises 57.5kg x 15 | 57.5kg x 15
Hanging leg raises BW x 20

[Arron Matassa]

Rest Day

[Arron Matassa]

Heavy legs & light upper V.2
Deload
RDLS 100kg x 9
Adductors 64kg x 10
Hack-squat 85kg x 9 | 95kg x 9
Leg extension 84kg x 10
Seated calf raises (standing) 72.5kg x 10 | 72.5kg x 10

Flat barbell press 65kg x 20
Seated shoulder dumbbell press 22kg x 18
Straight bar press down 27.5kg x 15
Nautilus lat pull down the 50kg x 20
High row machine 35kg x 15
Tricep extension machine 43kg x 14
Curl iso machine 30kg x 16
Hanging leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.1
Deload
Incline dumbbell press 36kg x 7
Military press 50kg x 6
DB over head tricep press 36kg x 8
Lat pull down 72.5kg x 5
Chest supported dumbbell row 28kg x 10
DB skull crushers 18kg x 5
Dumbbell curls 18kg x 6

Leg curls 10 50kg x 15
Abductors 10 55kg x 15
Barbell squats 10 50kg x 20
Leg extension 64kg x 14
Standing calf raises 55kg x 12
Hanging ab raises BW x 10

[Arron Matassa]

Yes I agree with Clare – but my question also is do you know how to train to failure? If not you probably won’t know where 1-2 reps pre failure would be so I’d just reduce volume through sets rather than intensity,

If doing actual rest – I’d do one to two session at lower vol before going back full ham otherwise you’ll just feel trashed again – warm up before you start pushing

Hey Meg,

I believe I do! Training is been pretty good and I feel like my sets haven up to par!

[Arron Matassa]

Hi Clare,

I think thats the approach Ill take. I tried halfing my reps yesterday and it just felt weird! I’ll give that a go instead thank you

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.1
DELOAD
Leg curl 57kg x 5
Abductors 64kg x 5
BB squat 100kg x 3
Leg extension 77kg x 5
Calf raise 65kg x 5

Incline dumbells 26kg x 10
Military press 35kg x 10
Dumbell over head tricep press 20kg x 7
Lat pull down 55kg x 8
Chest supported row dumbbell 20kg x 7
DB Skull crushers 12kg x 10
Dumbbell curls 12kg x 10
Handing leg raises BW x 10

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 90kg x 4
Seated shoulder dumbbell press 30kg x 9 (better form)
Straight bar press down 35kg x 6
Lat pull down 10 – 6 – 3 75kg x 6
High row machine 10 45kg x 10
tricep extension machine 10 – 5 50kg x 10
curl iso machine 36kg x 10

RDLS 85kg x 15
Adductors 50kg x 17
Hack-squat 70kg x 15
Leg extension 64kg x 15
Seated calf raises 57.5kg x 15 | 57.5kg x 15
Hanging leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

[Arron Matassa]

12 week comparison

Picture on the left 8/4/23 @ 67.5kg
Picture on the right 24/6 @ 75.5kg

[Arron Matassa]

Heavy legs & light upper V.2
RDLS 10 – 5 – 2 100kg x 5 (GRIP FAILED)
Adductors 10 64kg x 6
Hack-squat 10 85kg x 5 | 95kg x 5
Leg extension 10 77kg x 10 (better form)
Seated calf raises (standing) 10 72.5kg x 6 | 72.5kg x 6

Flat barbell press 10 – 5 65kg x 15
Seated shoulder dumbbell press 10 22kg x 16
Straight bar press down 27.5kg x 15
Lat pull down the 10 55kg x 18
High row machine 10 35kg x 10
Tricep extension machine 10 36kg x 20 (better form)
Curl iso machine 30kg x 15
Hanging leg raises BW x 15

Comments: first day back, didn’t train for a week due to the flu. Weight dropped .5kg and I felt weak today!