Fever fighting factory

[FEVER]

DELTS & BICEPS

10min walk

Cable Upright Shoulder Rotation
1 set x 20 reps
Cable Internal Shoulder Rotation
1 set x 20 reps
Cable External Shoulder Rotations
1 set x 20 reps

Smith Seated Shoulderpress (All reps controlled)(3min pause)
40 kg x 10 reps
60 kg x 11 reps
60 kg x 10 reps
60 kg x 9 reps

Modified DB Arnold Press (performed for side delt)(90sec pause)
2 sets x 10,8 reps x 22? kg
1 set x 9 reps x 20 kg

SUPERSET: (60sec pause)
A) DB Laterel Raises, 4sets x 10-8 reps x 15kg
B) DB Rear Delt Laterels, 4 sets x 10 reps x 10kg

- 5min rest

DB One-arm Spider Curls (moved by squeezing)
3 sets x 12,11,8 reps x 12? kg

EZ-Bar Curls (only moved by squeezing)
3 setes x 12,12,9 x 30 kg

Incline DB Hammer Curls (all reps controlled)
3 sets x 10,8,6 reps x 15 kg

SUPERSET:
A) Cable Reverse Wristcurls, 3 sets x 15,15,13 x 4out of 16
B) Cable Wristcurls, 3 sets x 15,15,15 reps x 10out of 16

 

[FEVER]

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (performed as singles with pause at the floor and a fully back-squeeze at the top)(4min pause)
40 kg x 15 reps (as stifflegged)
100 kg x 6 reps
120 kg x 2 reps
140 kg x 6 reps
140 kg x 5 reps
140 kg x 5 reps

Reversegrip Pulldowns (hold and squeezed, slow negatives)(90sec pause)
3 sets x 10,8,6+3 reps x 77 kg (last 3 reps forced)

Bentover Barbell Row (hold and squeezed, no momentum at all) (90sec pause)
3 sets x 10,10,10 reps x 60 kg

Seated Cable Row, Reversegrip (moved by squeezing the lats/scapula together)(90sec pause)
3 sets x 10,10,10 reps x 47 kg
1 set x 8 reps x 57 kg

Barbell Shrugs (60sec pause)
3 sets x 15,15,15 reps x 100 kg

- 5min rest

Calf Raise on an LF Seated Leg Press Machine (all reps controlled, no jerking)(60sec pause)
1 set x warmup
5 sets x 15,15,15,15,11 reps x 100 kg

 

[FEVER]

I'm Back with this 4 day split routine
day 1 BACK, CALF
day 2 DELTS, TRICEPS
day 3 LEGS, ABS
day 4 CHEST, BICEPS

3800 kcal on training days and 2800 kcal on off days

 

[FEVER]

Yesterday:

BACK & CALF
8min walk
5min dynamic streching

Deadlift (performed as singles with pause at the floor and a fully back-squeeze at the top)
40 kg x 15 reps (as RDL)
100 kg x 5 reps
120 kg x 2 reps
145 kg x 4 reps
145 kg x 4 reps
145 kg x 3 reps
145 kg x 3 reps
100 kg x 10 reps (as explosive reps)

Pulldowns, Reversegrip (Slow and controlled)
77 kg x 10 reps
77 kg x 8 reps
77 kg x 6+3 reps

Bentover Barbell Row (performed with elbows out and no momentum)
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps

Seated Cable Row, Closegrip (Stretch and squeeze)
69? kg x 10 reps
69? kg x 10 reps
69? kg x 10 reps

Calf Raise on an LF Seated Leg Press Machine
60 kg x 15 reps
100 kg x 15 reps
100 kg x 15 reps
100 kg x 15 reps
100 kg x 12 reps

 

[FEVER]

DELTS & TRICEPS

8min walk

Seated DB Laterel Raises
7? kg x 12 reps
12? kg x 12 reps
15 kg x 12 reps
17? kg x 7+2 reps (last 2 partials)
15 kg x 12 reps

Rear Delt Flye Machine
42? kg x 12 reps
66 kg x 12 reps
66 kg x 11 reps
66 kg x 10 reps
66 kg x 9 reps

Smith Seated Shoulderpress (focus on constant tensions)
40 kg x 10 reps
62? kg x 10 reps
60 kg x 8 reps
60 kg x 7 reps

Floor Skullcrushers (super slow and squeezed)
35 kg x 12 reps
35 kg x 11 reps
35 kg x 8 reps

Overhead DB Triceps Ext (focus on constant tension)
30 kg x 10 reps
30 kg x 10 reps
30 kg x 8 reps

Bench Dips, Closegrip
BW+10 kg x 10 reps
BW x 11 reps
BW x 10 reps

10min Recumbent Bike

 

[FEVER]

BACK & CALF

8min walk
5min dynamic stratching

Deadlift (performed as singles with pause at the floor and a fully back-squeeze at the top)
40kg x 10 reps (as RDL)
100 kg x 5 reps
120 kg x 2 reps
140 kg x 6 reps
140 kg x 5 reps
140 kg x 4 reps
100 kg x 10 reps (as explosive as possible)

Reversegrip Pulldowns (stretch and squeeze)
3 sets x 10-8 reps

Seated One-arm Row
3 sets x 10 reps

Seated Widegrip Row
3 sets x 10 reps

Cable External Shoulder Rotations
3 sets x 20 reps

Smith Standing Calf Raise
20 kg x 10 reps
60 kg x 10 reps
80 kg x 10 reps
100 kg x 10 reps
120 kg x 10 reps
140 kg x 10 reps
160 kg x 7 reps