[Arron Matassa]

Heavy legs & light upper V.2
RDLS 10 – 5 – 2 90kg x 10
Adductors 10 50kg x 10
Hack-squat 10 70kg x 9 | 80kg x 9
Leg extension 10 64kg x 10
Seated calf raises (standing) 10 60kg x 10 | 65kg x 10

Flat barbell press 10 – 5 50x 20 (heavier next time)
Seated shoulder dumbbell press 10 18kg x 20
Straight bar press down 22.5kg x 20
Lat pull down the 10 50kg x 20
High row machine 10 30kg x 16
Tricep extension machine 10 30kg x 19
Curl iso machine 10 23kg x 18 (shit form lighter next time)
Hanging leg raises BW x 20

[Arron Matassa]

Hello Aaron,

Dropped by to check how you are getting on ..if you need any help don’t hesitate to ask .. 🙂

Hey Oscar! thanks for checking in,

Training is going really well, I’ve been hitting some good numbers each week.

The only real issue I can think off is my exercise selection for Triceps press movement could be better I was doing a seated over head extension with the barbell but I’ve gotten through the barbell rack (40kg is the heaviest) so I decided to switch to a two handed dumbbell variation! if you have any other suggestions I’d love to hear it!

[/quote]

Hey Aaron ,

Why don’t you do a Barbell close grip tricep press as a tricep compound , then if you got no access to cables , use a lying dumbbell tricep extension as an isolation movement?[/quote]
Hey Oscar,

I was wondering about the close grip bench but I thought I would opt in for another exercise because flat bench the day is in the rotation too. But I will add that in cheers bud!

[Arron Matassa]

Hello Aaron,
Dropped by to check how you are getting on ..if you need any help don’t hesitate to ask .. 🙂

Hey Oscar! thanks for checking in,

Training is going really well, I’ve been hitting some good numbers each week.

The only real issue I can think off is my exercise selection for Triceps press movement could be better I was doing a seated over head extension with the barbell but I’ve gotten through the barbell rack (40kg is the heaviest) so I decided to switch to a two handed dumbbell variation! if you have any other suggestions I’d love to hear it!

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 10 – 8 – 4 – 1 32kg x 10
Military press 10 – 2 45kg x 8
DB over head tricep press 10 – 6 30kg x 10
Lat pull down 10 – 8 70kg x 9
Chest supported dumbbell row 10 – 8 22kg x 10
DB skull crushers 10 14kg x 8
Dumbbell curls 10 16kg x 7

Leg curls 10 43kg x 15
Abductors 10 45kg x 20kg
Barbell squats 10 45kg x 20
Leg extension 50kg x 20
Standing calf raises 40kg x 20 | 45kg x 15
Hanging ab raises BW x 20

Comments:
• poor sleep the past two nights
• poor appetite too

[Arron Matassa]

Great find! Thanks for posting it

[Arron Matassa]

Heavy legs & light upper V.1
Leg curl 10 – 8 – 6 57kg x 8
Abductors 10 – 8 50kg x 10
BB squat 10 – 8 – 1 90kg X 9 | 90kg X 9
Leg extension 10 – 8 57kg x 10
Calf raise 10 55kg x 10 | 60kg x 10

Incline dumbells 9 – 6 20kg x 20
Military press 10 30kg x 20
Barbell over head tricep press 8 – 8 25kg x 20
Lat pull down 10 47.5kg x 20
Chest supported row dumbbell 16kg x 20
DB Skull crushers 8kg x 20 (heavier next time)
Dumbbell curls 5 10kg x 20
Handing leg raises BW x 20

Comments:
• Great session. Felt super strong all round especially on squat.
• Low bar squatted
• Strong start to Rotation 2

[Arron Matassa]

Rest day

[Arron Matassa]

Rest Day

First complete rotation of all workouts! Felt good and hit some PBs Although I did not get to failure on some lifts due to me selecting too light of a weight, I will use this rotation as a baseline for future rotations and be able to better gauge my weight selection.

Take aways:

1. Stop rushing warm ups

2. Slow down on the 15-20 rep range

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 10 – 5 – 3 – 2 70kg x 9
Seated shoulder dumbbell press 10 – 5 – 2 28kg x 8
Straight bar press down (v bar)10 – 8 – 5 25kg x 10
Lat pull down 10 – 6 – 3 65kg x 10
High row machine 10 40kg x 10
tricep extension machine 10 – 5 36kg x 10 (heavier next time)
curl iso machine 10 – 5 36kg x 6

RDLS 10 – 5 70kg x 20
Adductors 10 37kg x 20
Hack-squat 10 – 5 40kg x 20
Leg extension 10 – 5 50kg x 20
Seated calf raises 40kg x 20 | 40kg x 15
Hanging leg raises BW x 20

[Arron Matassa]

Rest Day

[Arron Matassa]

Hey Dilraj,

Best of luck with exams. If you’re really stuck on time maybe consider a full body split? I’m running one at the moment and it’s pretty good! might be an idea

[Arron Matassa]

Heavy legs & light upper V.2

RDLS 3 x 3 80kg x 10
Adductors 2 x 3 45kg x 10 (heavier next time)
Hack-squat 2 x 4 60kg x 9 (heavier next time)
Leg extension 2 x 4 57kg x 10
Seated calf raises (standing) 2 x 4 55kg x 10 | 60kg x 10
20 minutes

Flat barbell press 2 x 3 40kg x 20 (heavier next time)
Seated shoulder dumbbell press 3 x 4 16kg x 20
Straight bar press down 20kg x 20
Lat pull down 2 x 3 45kg x 20
High row machine 2 x 3 25kg x 17
Tricep extension machine 2 x 3 30kg x 18
Barbell iso machine 2 x 3 23kg x 18
Hanging leg raises BW x 20
35 minutes

Comments: not the best session
• never hack squatted before
• hurt shoulder during pull-downs
• could have gone heavier in some lifts

[Arron Matassa]

Thanks everyone for your replies! I’m getting to see that it is a really personal decision but I’m definitely more clear on it now! Thanks

[Arron Matassa]

Rest day

[Arron Matassa]

Thanks for the advice guys! Ill keep going the way I am so!