Fever fighting factory

[Storm]

nice sessions lately mate, good job!

 

[FEVER]

thx bro. I can't keep my strength up anymore but I try to keep the volume high

SHOULDERS & TRAPZ

Dumbbell Laterel Raises
7? kg x 20 reps
10 kg x 15 reps
12 ? kg x 10 reps
Dropset: 15 kg x 6 reps + 10 kg x 9 reps + 5 kg x 10 reps

Smith Behind Neck Press
50 kg x 8 reps
60 kg x 6 reps
60 kg x 5 reps
50 kg x 8 reps

Rear Delt Flye Machine
130 lbs x 15 reps
150 lbs x 15 reps
150 lbs x 13 reps

Cable Upright Row
60 kg x 12 reps
70 kg x 12 reps
80 kg x 10 reps (Rack +5)

Dumbbell Front Delt Raise (low pause)
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

Barbell Shrugs
60 kg x 12 reps
100 kg x 10 reps
120 kg x 10 reps
140 kg x 10 reps
160 kg x 6 reps

30min Recumbent Bike

 

[ironheart]

big session bro. lots of volume!

 

[Till]

^ Agreed. That fine volume, and still some good numbers, despite the diet. Btw, diet looks good, which I had that same kind of commitment, but as long as I'm growing...

 

[FEVER]

thanks for the support guys..

ABS & CARDIO

Sit-ups
3set 15

Reverse Crunches
3set 15

Hanging Leg Raise
3set 10

Cable Crunches
3set 10

Oblique Crunches (no pause)
3set 15

10min Crosstrainer + 10min Recumbent Bike + 10min Incline Walk

 

[FEVER]

I'm not in my normal gym the next 2 weeks and I don't really like the center I have opportunity to train in. I will go with 3 split until i'm back in my comfort zone.

BACK,REAR DELT,TRAPZ,BICEPS

Widegrip Chinups
3set 10,8,8 reps with BW

T-Bar Row (performed for upperback)
50kg x 10 reps
60kg x 10 reps
70kg x 10 reps

Cable One-arm Row
33kg x 10 reps
33kg x 10 reps
43kg x 8 reps

Straight Arm Pulldowns
10out of 16 x 10 reps
12out of 16 x 10 reps
14out of 16 x 10 reps (last 3 reps forced, with focus on negatives)

Cable Bentover Rear Delt Laterel, One-Arm
2out of 16 x 15 reps
2out of 16 x 15 reps
2out of 16 x 13 reps

Barbell Neck Shrugs
100kg x 10 reps
120kg x 10 reps
140kg x 10 reps

Seated Dumbbell Curls (slow and squeezed)
15kg x 10 reps
20kg x 10 reps
20kg x 7 reps

Cable Reversegrip Curls
7out of 16 x 12 reps
7out of 16 x 12 reps
8out of 16 x 10 reps

 

[FEVER]

CHEST,SHOULDERS,TRICEPS

Incline Barbell press
20kg x 15 reps
60kg x 8 reps
80kg x 8 reps
90kg x 6 reps
90kg x 6 reps

Decline Barbell Press
60kg x 8 reps
80kg x 8 reps
90kg x 7 reps
90kg x 6 reps

Hammerstrenght Chest Press
55kg x 11 reps
44kg x 12 reps
44kg x 12 reps

Dumbbell Laterel Raises
8kg x 15 reps
10kg x 15 reps
10kg x 12 reps

Bench-Seated Dumbbell Shoulderpress
20kg x 8 reps
20kg x 8 reps
20kg x 7 reps

Dumbbell Front Delt Raise
10kg x 10 reps
10kg x 10 reps
10kg x 10 reps

Decline Dumbbell Triceps Extensions
15kg x 12 reps
15kg x 10 reps
15kg x 10 reps

Closegrip Barbell Press
60kg x 8 reps
60kg x 8 reps
60kg x 8 reps

30min Incline Walk

 

[FEVER]

LEGS

5min Bike
5min Stretching

Leg Extensions
45 kg x 15 reps
75 kg x 15 reps
100 kg x 13 reps (last 3 reps with spot)

Seated Leg Press Machine (LifeFitness) (veary deep and slow reps)
55kg x 10 reps
75kg x 10 reps
110kg x 13 reps (spot on last 3 reps)

Walking Lunges, Barbell
20 kg x 20 steps
30 kg x 20 steps
35 kg x 20 steps

SUPERSET: Laying Dumbbell Hamstring Curls vs Dumbbell Stifflegged Deadlift
15 kg x 10 reps + 25kg x 10 reps
20 kg x 10 reps + 27? kg x 10reps
20 kg x 10 reps + 30 kg x 10 reps

Sizzy Squats
3set 15 reps with BW

Smith Standing Calf Raise, on a box
4set 15 reps with 60 kg

 

[FEVER]

40min easy walk on an empty stomach this morning

 

[FEVER]

UPPERBACK,REAR DELT,BICEPS

Widegrip Chinups (stretch between sets)
3set 10,8,8 reps with BW

Closegrip pulldowns
3set 10,10,8 reps

Pro Lat Grip Rear Pulldowns
3set 10,10,10 reps

LF Row Machine (elbows out)
3set 10,10,10

Cable Overhead Rear Delt Flyes
3set 10,10,10 reps

Dumbbell Neck Shrugs
3set 10,10,10 reps

Barbell Curls
4set 12,10,8,12 reps

SUPERSET: Cable Reversegrip Curls vs Cable Wristcurls
2set 10+10 reps

 

[FEVER]

30min walk on an empty stomach this morning

CHEST,SHOULDER,TRICEPS

Flat Barbell Press
60kg x 15 reps
80kg x 8 reps
90kg x 8 reps
100kg x 5 reps
80kg x 8 reps (performed as singles, with pause on chest)

Incline Dumbbell Press
30kg x 8 reps
32kg x 8 reps
32kg x 8 reps

LF Machine Flyes
65kg x 12 reps
75kg x 10 reps
70kg x 11 reps

Dumbbell Laterel Raises
8kg x 12 reps
10kg x 12 reps
10kg x 12 reps

Standing Behind Neck Press, with Barbell
30kg x 8 reps
40kg x 8 reps
45kg x 6 reps

Dumbbell Front delt Raise
10kg x 12 reps
12?kg x 12 reps
10kg x 12 reps

Cable Overhead Triceps Extensions
10out of 16 x 11 reps
10out of 16 x 10 reps
10out of 16 x 10 reps

Cable Reversegrip Pushdowns
10out of 16 x 12 reps
12out of 16 x 10 reps
12out of 16 x 10 reps

 

[FEVER]

LOWERBACK,REAR DELT,BICEPS

Straight Arm Pulldowns
8out of 16 x 15 reps
12 out of 16 x 15 reps
14 out of 16 x 12 reps

Deadlift (performed as singles)
60 kg x 6 reps
100 kg x 6 reps
120 kg x 6 reps
140 kg x 5 reps

Hyperextensions
BW+10 x 10 reps
BW+10 x 10 reps
BW x 10 reps

Cable Rear Delt Laterels, One-arm
3set 12

Smith Neck Shrugs
60kg x 10 reps
100kg x 10 reps
120kg x 10 reps

Seated Dumbbell Curls
15kg x 12 reps
20kg x 10 reps
22? kg x 7 reps
15kg x 12 reps

Cable Reversegrip Curls vs Cable Wristcurls
2set 10+10 reps

30min recumbent bike

 

[FEVER]

CHEST,SHOULDERS,TRICEPS

Incline Barbell Press
60kg x 8 reps
80kg x 8 reps
90kg x 6 reps
90kg x 6 reps

Decline Barbell Press
80kg x 8 reps
90kg x 5 reps
80kg x 8 reps

Hammerstrength Chest Press
60kg x 12 reps
60kg x 11 reps
60kg x 10 reps

Dumbbell Laterel Raises
8 kg x 12 reps
10kg x 12 reps
10kg x 12 reps

Smith Behind Neck Press
40kg x 8 reps
50kg x 8 reps
50kg x 7 reps

Dumbbell Front Delt Raise
10kg x 12 reps
12?kg x 12 reps
12?kg x 11 reps

Closegrip Barbell Press
60kg x 8 reps
60kg x 8 reps
60kg x 8 reps

Cable Overhead Triceps Extensions
10out of 16 x 10 reps
10out of 16 x 10 reps
10out of 16 x 10 reps

Cable One-arm Triceps Extensions (no pause)
3out of 16 x 10 reps + 7 reps + 6 reps

30min Recumbent Bike

 

[Storm]

looooots of volume there, nice work.

 

[Hypocrisy86]

interesting, i used to do workouts like that with cardio at end, was a blast. volume looks awesome.

 

[FEVER]

QUADS, CALF, ABS

10min easywalk
5min Stretching

One-Leg, Leg Extensions (low pause)
4set 12-15

LF Leg Press Machine (very deep reps)
55kg x 10 reps
85kg x 10 reps
105kg x 10 reps
115kg x 8 reps

Sizzy Squats
BW x 15 reps
BW x 15 reps
BW+4kg x 12 reps

Standing Calf Raise
3set 12-15 reps

Seated Calf Raise
3set 12-15 reps

Hanging Leg Raise
3set 10

Rotary Torso Machine (no pause)
3set 10

Crunches
3set 15

 

[FEVER]

UPPERBACK,REAR DELT, BICEPS

Widegrip Chinups
3set 8-10 reps with BW

T-Bar Row (performed for upperback)
3set 8-10 reps

Closegrip Pulldowns
3set 8-10 reps

Cable One-Arm Row
3set 8-10 reps

Cable One-Arm Rear Delt Flyes
3set 12 reps

Smith Neck Shrugs
3set 8-10 reps

Standing Barbell Curls
3set 8-10 reps

One-Arm Preacher Curl Machine
3set 12 reps

SUPERSET: Cable Reversegrip Curls vs Cable Wristcurls
3set 10+10

20min Incline Walk

 

[Storm]

nice job fella. I'd be exhausted after that much work.

 

[FEVER]

30min cardio on an empty stomach this morning
+ 45min cardio after postworkot-meal

CHEST,SHOULDERS,TRICEPS

Incline Dumbbell Press
20kg x 10 reps
30kg x 10 reps
35kg x 10 reps
35kg x 8 reps

Flat Dumbbell Press
30kg x 10 reps
35kg x 9 reps
35kg x 8 reps

Machine Flyes
3set 12 reps

Cable Upright Row
10out of 16 x 12 reps
12out of 16 x 12 reps
13out of 16 x 12 reps

Standing Behind Neck press (slow and squeezed)
30kg x 10 reps
40kg x 10 reps
40kg x 8 reps

Seated Cable Overhead Triceps Extensions
10out of 16 x 10 reps
10out of 16 x 10 reps
10out of 16 x 8 reps

Closegrip Barbell Press
60kg x 10 reps
60kg x 8 reps
60kg x 8 reps

Cable Kickbacks, one-arm
3set 10

 

[FEVER]

HAMSTRINGS, GLUTES, CALF, ABS
Smith Standing Calf Raise, on a box
4set 12-15 reps

Standing Leg Curls, One-leg
4set 12-15 reps

Lying Hamstrting Curls, with Dumbbell
3set 12-15 reps

Deadlift (focus on ham & glute squeeze)
3set 10,8,6

Hanging Leg Raise
3set 10

Machine Crunches
3set 10

LF Oblique Crunch Machine (no pause)
3set 10