Fitness-journal: How Zephon starts through it!

Got a bit lazy in posting here as always:

06.03.-12.03.
monday:
1x12 neutral bicep curls (14 kg dbs)
2x12 neutral bicep curls (18 kg dbs)
1x10 tricep-bar curls (30 kg + tricep bar)
1x10 tricep-bar curls (32,5 kg + tricep bar)
1x8 tricep-bar curls (32,5 kg + tricep bar)
1x10 tricep-bar curls (30 kg + tricep bar)
1x12 tricep-bar curls (25 kg + tricep bar)
1x10 cross-db curls (18 kg dbs)
2x10 cross-db curls (19 kg dbs)
3x10 neutral db drag curl (15 kg dbs)
3x10 supinated db curls (12,5 kg dbs)

Wednesday:
1x10 db shoulder press (15 kg dbs)
1x12 db shoulder press (16,5 kg dbs)
1x12 db shoulder press (18 kg dbs)
3x12 db shoulder press (19 kg dbs)
2x10 db lateral raises (13 kg dbs)
2x12 db lateral raises (13 kg dbs)

1x10 incline db row (13 kg dbs)
2x12 incline db row (16,5 kg dbs)
1x12 incline db row (14 kg dbs)
3x10 reverse fly (14 kg dbs)

Thursday
1x20 regular pushups
1x20 wide-grip pushups
1x20 close-grip pushups
2x16 deep pushups
1x20 archer pushups
1x20 decline pushups
1x20 wide-grip + decline pushups
1x16 raised leg pushups
1x12 spiderman pushups
1x12 regular pushups

Friday:
5x Killer legs
3x60 secs jumping jacks
3x60 secs butt kicks
3x60 secs high knees

Saturday:
1x18 wide-grip-pullups with assisting leg
3x5 wide-grip pullups
2x20 one arm pullup with assisting legs (10 per arm)
2x20 one arm pullup with one assisting leg and other assisting hand (10 per arm)
1x12 chin-ups with other assisting hand (6 per arm)
2x20 chin-ups with other assisting hand (10 per arm)
1x6 chin-ups
1x5 chin-ups

Sunday:
3x armor abs
3x core connect
1x core burn


13.03.-19.03.2023
Monday:
1x10 neutral bicep curls (14 kg dbs)
3x8 db incline inner bciep curls (15 kg dbs)
1x10 neutral tricep bar curls (30 kg + tricep bar)
2x10 neutral tricep bar curls (33 kg + tricep bar)
1x7 neutral tricep bar curls (33 kg + tricep bar)
1x8 neutral tricep bar curls (30 kg + tricep bar)
2x10 neutral tricep bar curls (25 kg + tricep bar)
3x10 cross db curls (19 kg dbs)

Tuesday:
1x10 regular squats
1x20 squats on toes
1x10 regular squats (with 30 kg + longbar)
1x10 regular squats (with 40 kg + longbar)
1x10 regular squats (with 50 kg + longbar)
3x10 regular squats (with 60 kg + longbar)
1x10 regular squats (with 50 kg + longbar)
1x10 regular squats (with 40 kg + longbar)
3x legday

Thursday:
3x10 supinated db curls (15 kg dbs)
3x10 neutral tricep bar curls (33 kg + tricep bar)
1x10 neutral tricep bar curls (30 kg + tricep bar)
1x12 neutral tricep bar curls (25 kg + tricep bar)
3x8 zottman curls (15 kg dbs)
3x12 cross db curls (19 kg dbs)
3x10 neutral db curls (15 kg dbs)

Friday:
5x code of abs

Saturday:
1x20 one arm pull ups with one assisting foot and one assisting arm (10 per side)
1x6 wide-grip pull ups
2x7 wide-grip pull ups
1x6 wide-grip pull ups
3x10 negative wide-grip pull ups
2x6 chin ups


20.03.-26.03.2023
Monday:
3x20 deep pushups
3x10 close grip pushups
1x12 close grip pushups
1x20 bench dips
1x10 bench dips (with 10 kg plate) with feet on ground
1x10 deep bench dips
1x10 bench dips (with 10 kg plate)
3x12 bench dips (with 10 kg plate)
2x20 db kickback (15 kg dbs, 10 per arm)
3x24 db kickback (13 kg dbs, 12 per arm)

Tuesday:
3x code of abs (but 30 per workout except body saw)
3x30 secs climbers
3x30 secs double crunches
3x30 secs crunch kicks
3x30 secs high crunches
3x30 secs side bridges (15 secs per side)
3x30 secs knee crunches

Wednesday:
1x20 regular squats
1x20 squats on toes
1x10 squats (with 30 kg + longbar)
1x10 squats (with 40 kg + longbar)
1x10 squats (with 50 kg + longbar)
1x10 squats (with 60 kg + longbar)
2x10 squats (with 62,5 kg + longbar)
1x10 squats (with 60 kg + longbar)
1x10 squats (with 55 kg + longbar)
1x10 squats (with 45 kg + longbar)

Thursday:
1x12 long angle suitcase row (13 kg dbs)
1x12 long angle suitcase row (15 kg dbs)
1x12 long angle suitcase row (18 kg dbs)
1x12 long angle suitcase row (19 kg dbs)
1x10 bent over hi raises (18 kg dbs)
1x12 bent over hi raises (18 kg dbs)
2x12 bent over hi raises (19 kg dbs)
5x12 db deadlift (19 kg dbs)
1x12 db pull over (15 kg dbs)
2x12 db pull over (18 kg dbs)
2x10 reverse fly (13 kg dbs)
2x12 reverse fly (13 kg dbs)

Saturday:
2x20 deep pushups
1x12 deep pushups
1x10 chin ups
1x10 one arm chin up with assisting arm (5 per arm)
1x10 bodyweight rows
1x20 one arm bodyweight rows with feet on ground (10 per arm)
1x6 tucked front lever pull ups
1x5 tucked front lever pull ups
3x12 bodyweight rows with raising leg
1x10 chest dips
1x12 chest dips
1x10 bench press (30 kg + longbar)
1x10 bench press (40 kg + longbar)
1x10 bench press (50 kg + longbar)
1x9 bench press (50 kg + longbar)

1x10 bench press (30 kg + tricep-bar)
2x10 bench press (40 kg + tricep-bar)


27.03.-03.04.2023
Monday:
1x brute abs (4kgs, 9kgs, 10 kgs, 10 kgs)
3x abs of steel (crunches with 10 kg db, 20x flutter kicks, 10 leg raises with 4 kg db on feet, knee crunches with 10 kg db, 20 air bike crunches, 10 crunch kicks, rest as written)

Tuesday:
1x10 neutral db curls (15 kg dbs)
1x10 surpinated db curls (15 kg dbs)
2x8 incline inner biceps curl (15 kg dbs)
1x10 incline inner biceps curl (15 kg dbs)
1x10 neutral tricep bar curls (20 kg + tricep bar)
1x10 neutral tricep bar curls (30 kg + tricep bar)
1x8 neutral tricep bar curls (35 kg + tricep bar)
1x6 neutral tricep bar curls (35 kg + tricep bar) (failed)
2x8 neutral tricep bar curls (33 kg + tricep bar)
4x12 cross db curls (19 kg dbs)

during eastern I took a break bcz of illness.

 

14.04.2023
Thursday:
1x12 single db curl (19 kg db)
3x10 chin-ups
1x10 tricep bar curls (20 kg + tricep bar)
1x10 tricep bar curls (25 kg + tricep bar)
1x10 tricep bar curls (30 kg + tricep bar)
3x10 tricep bar curls (33 kg + tricep bar)
1x10 tricep bar curls (30 kg + tricep bar)
3x10 neutral db curls (19 kg dbs)
3x12 supinated db curls (15 kg dbs)

16.04.2023
Sunday:
1x12 db lateral raises (10 kg dbs)
1x12 db lateral raises (12,5 kg dbs)
3x12 db lateral raises (15 kg dbs)
1x10 db bent over reverse fly (15 kg dbs)
2x12 db bent over reverse fly (15 kg dbs)
1x10 bent over hi rose (20 kg + longbar)
1x10 bent over hi rose (30 kg + longbar)
1x10 bent over hi rose (40 kg + longbar)
1x10 bent over hi rose (50 kg + longbar)
1x10 bent over hi rose (45 kg + longbar)

17.04.- 23.04.2023
Tuesday:
5x abs of steel


Thursday:
1x10 squats (with 30 kg + longbar)
1x10 squats (with 40 kg + longbar)
1x10 squats (with 50 kg + longbar)
1x10 squats (with 60 kg + longbar)
3x10 squats (with 65 kg + longbar)
1x10 squats (with 55 kg + longbar)
1x10 squats (with 45 kg + longbar)
1x10 squats (with 35 kg + longbar)

Friday:
3x8 wide-grip pull ups
3x10 regular pull ups
1x5 close-grip chin-ups
1x7 chin-ups
1x8 chin-ups
4x10 bodyweight rows
1x10 back rows - supinated grip (20 kg + longbar)
3x12 back rows - supinated grip (30 kg + longbar)
4x12 deadlift (30 kg + longbar)

Sunday:
1x10 tricep bar curls (20 kg + tricep bar)
1x10 tricep bar curls (30 kg + tricep bar)
3x10 tricep bar curls (35 kg + tricep bar)
1x10 tricep bar curls (30 kg + tricep bar)
1x12 tricep bar curls (25 kg + tricep bar)
3x10 cross db curls (21,5 kg dbs)
3x10 neutral db curls (19 kg dbs)
3x10 wide-grip db curls (15 kg dbs)

24.04.2023 - 30.04.2023
Monday:
3x core burn
3x maximum burn
3x optimum burn

Tuesday:
1x extreme abs
3x lower abs
3x ultimate abs

Friday:
1x20 deep pushups
1x20 close-grip pushups
1x20 wide-grip pushups
1x20 close-grip pushups
1x20 decline pushups
1x20 decline + wide-grip pushups
2x15 pike pushups
1x20 decline close pushups
2x20 spiderman pushups
1x20 leg-raised pushups
1x20 regular pushups

Saturday:
3x11 chin-ups
1x10 tricep-bar curls (25 kg + tricep-bar)
1x10 tricep-bar curls (30 kg + tricep-bar)
1x10 tricep-bar curls (35 kg + tricep-bar)
3x8 tricep-bar curls (37,5 kg + tricep-bar)
1x8 tricep-bar curls (35 kg + tricep-bar)
1x10 tricep-bar curls (30 kg + tricep-bar)
3x12 shoulder front raises (15 kg dbs)
4x10 lateral raises (15 kg dbs)
1x8 shoulder press (15 kg dbs)
1x10 shoulder press (15 kg dbs)
2x12 shoulder press (19 kg dbs)

Sunday:
5x core burn


02.05.-07.05.2023
Tuesday:
1x10 bench press (30 kg + longbar)
1x10 bench press (40 kg + longbar)
3x10 bench press (50 kg + longbar)
1x10 bench press (40 kg + longbar)

1x10 close grip tricep bar press (30 kg + tricep-bar)
3x12 close grip tricep bar press (35 kg + tricep-bar)
3x10 tricep bar press (30 kg + tricep-bar)
3x10 db chest press (19 kg dbs)

Thursday:
1x10 barbell behind back press (20 kg + longbar)
1x10 barbell behind back press (25 kg + longbar)
3x10 barbell behind back press (30 kg + longbar)
5x10 db overhead press (19 kg dbs)
1x8 db lateral raises (19 kg dbs)
2x10 db bent lateral raises (19 kg dbs)
1x11 db bent lateral raises (19 kg dbs)
1x10 db bent lateral raises (19 kg dbs)
1x10 high roads (30 kg + longbar)
3x10 high roads (40 kg + longbar)
2x10 deadlifts (40 kg + longbar)
2x10 deadlifts (45 kg + longbar)
3x12 barbell shrugs (45 kg + longbar)

Sunday:
5x core burn

01.05. - 07.05.2023
Tuesday:
1x10 bench press (30 kg + longbar)
1x10 bench press (40 kg + longbar)
3x10 bench press (50 kg + longbar)
1x10 bench press (40 kg + longbar)

1x10 close grip tricep bar press (30 kg + tricep-bar)
3x12 close grip tricep bar press (35 kg + tricep-bar)
3x10 tricep bar press (30 kg + tricep-bar)
3x10 db chest press (19 kg dbs)

05.05.2023
Friday:
5x ultimate Burn
5x optimum burn

08.05.-14.05.2023
Monday:
1x12 chin-ups
1x10 chin-ups
1x9 chin-ups
1x8 chin-ups

1x10 tricep bar curls (30 kg + tricep-bar)
2x10 tricep bar curls (35 kg + tricep-bar)
1x9 tricep bar curls (35 kg + tricep-bar)
1x8 tricep bar curls (35 kg + tricep-bar)
2x10 tricep bar curls (30 kg + tricep-bar)
1x10 cross-db curls (19 kg dbs)
2x10 cross-db curls (21 kg dbs)
1x6 neutral db curls (21 kg dbs) (failed)
1x10 neutral db curls (19 kg dbs)
2x12 neutral db curls (19 kg dbs)
1x9 supinated db curls (17 kg dbs)
2x8 supinated db curls (17 kg dbs)

Tuesday:
today with workout-app:
2x30 crunches
4x10 regular pushups
1x20 regular pushups
1x20 regular squats
1x10 regular squats (30 kg + longbar)
1x10 regular squats (40 kg + longbar)
1x10 regular squats (50 kg + longbar)
1x10 regular squats (60 kg + longbar)
3x8 regular squats (65 kg + longbar)
1x10 regular squats (55 kg + longbar)
1x10 regular squats (45 kg + longbar)

Thursday:
today with workout-app:
1x20 regular pushups
1x10 burpees
1x30 crunches
1x50 regular squats
2x20 regular pushups
2x10 regular pushups
3x20 double crunches

Friday:
1x10 burpees
1x30 crunches
1x20 regular pushups
2x25 regular pushups
1x20 wide-grip pushups
1x15 wide-grip pushups
1x15 close-grip pushups
1x50 regular squats
1x10 bench dips (+10 kg plate)
1x15 bench dips (+10 kg plate)
1x20 bench dips (+10 kg plate)
1x15 bench dips (+10 kg plate)
1x5 pike pushups

14.05. Sunday:
1x30 crunches
1x50 squats
1x10 burpees
1x10 regular pushups (warm-up)
1x30 regular pushups
1x25 regular pushups
1x25 wide-grip pushups
1x10 pike-pushups
1x20 close-grip pushups
1x20 wide-grip pushups
1x20 raised-leg pushups
1x20 decline pushups
1x15 decline + wide-grip pushups
1x15 decline + diamond pushups
1x10 incline pushups

15.05. Monday:
1x10 burpees
1x50 squats
1x10 pull ups
1x30 crunches
1x20 corkscrew reverse crunches

2x10 lateral raises (14 kg dbs)
1x12 lateral raises (14 kg dbs)
1x10 lateral raises (15 kg dbs)
3x10 frontal raises (15 kg dbs)
1x12 bent over hi raises (15 kg dbs)
3x10 reverse fly (15 kg dbs)
2x10 bent over hi raises (19 kg dbs)


16.05.2023
Tuesday:
1x10 pull-ups
1x30 crunches
1x20 corkscrew reverse crunches
1x10 burpees
1x50 squats
1x10 burpees

1x10 wide-grip bench press (25 kg + longbar)
1x10 wide-grip bench press (35 kg + longbar)
1x10 wide-grip bench press (45 kg + longbar)
1x10 bench press (50 kg + longbar)
1x10 wide-grip bench press (55 kg + longbar)
1x5 bench press (60 kg + longbar)
1x6 bench press (60 kg + longbar)
1x3 bench press (60 kg + longbar) (failed)
1x8 bench press (50 kg + longbar)
1x10 wide-grip bench press (40 kg + longbar)


17.05.2023
Wednesday:
1x10 pull ups
1x30 crunches
1x20 corkscrew reverse crunches
3x10 v-ups

19.05.2023
Friday:
1x10 pull ups
1x30 crunches
1x20 corkscrew reverse crunches
1x5 wide-grip pull ups
3x12 v-ups
1x20 side bridges (10 per side)
2x20 side bridges on arm (10 per side)
3x20 double crunches

1x10 neutral db curls (19 kg dbs)
1x10 neutral tricep bar curls (30 kg + tricep bar)
1x10 neutral tricep bar curls (35 kg + tricep bar)
2x5 neutral tricep bar curls (40 kg + tricep bar)
1x8 neutral tricep bar curls (35 kg + tricep bar)
3x12 cross db curls (19 kg dbs)
1x8 supinated db curls (17 kg dbs)
1x10 supinated db curls (17 kg dbs)

 

22.05.-28.05.2023

Monday:
1x
3x10 lateral raises (14 kg dbs)
3x10 frontal raises (14 kg dbs)
3x10 reverse fly (14 kg dbs)
3x10 bent over high rows (19 kg dbs)
1x10 bent over high rows (30 kg + longbar)
1x10 bent over high rows (40 kg + longbar)
1x10 bent over high rows (45 kg + longbar) (failed)

Tuesday:
5x core burn

Thursday:
1x10 regular squats
1x10 regular squats (with 20 kg + longbar)
1x10 regular squats (with 35 kg + longbar)
1x10 regular squats (with 45 kg + longbar)
1x10 regular squats (with 55 kg + longbar)
3x10 regular squats (with 65 kg + longbar)
1x10 regular squats (with 60 kg + longbar)
1x10 regular squats (with 50 kg + longbar)
1x12 regular squats (with 40 kg + longbar)
1x10 regular squats (with 30 kg + longbar)

3x12 v-ups
3x15 double crunches
3x20 side bridges on arm (10 per side)


Friday
2x7 wide-grip pull-ups
3x6 wide-grip pull-ups
2x14 bodyweight rows
1x10 bent over barbell row (30 kg + longbar)
1x10 bent over barbell row (35 kg + longbar)
1x10 bent over barbell row (40 kg + longbar)
1x10 deadlifts (40 kg + longbar)
1x10 deadlifts (45 kg + longbar)
3x10 deadlifts (50 kg + longbar)
1x10 deadlifts (40 kg + longbar)
2x10 shrugs (40 kg + longbar)
1x10 upright row (30 kg + longbar)
2x10 upright row (35 kg + longbar)

Saturday:
3x master pack
3x power abs workout
1x10 half way one-arm pushups (5 per arm)
2x10 one-arm pushups (5 per arm)

29.05.- 04.06.
Tuesday:
1x10 chin-ups
1x11 chin-ups
1x7 chin-ups (failed)
1x10 neutral tricep bar curls (30 kg + tricep bar)
2x8 neutral tricep bar curls (40 kg + tricep bar)
3x10 neutral tricep bar curls (35 kg + tricep bar)
1x10 neutral tricep bar curls (30 kg + tricep bar)
3x10 wide db curls (15 kg dbs)

1x15 behind the back wrist curls (15 kg dbs)
1x15 behind the back wrist curls (20 kg + longbar)
2x15 behind the back wrist curls (30 kg + longbar)
1x10 reverse barbell wrist curls (20 kg + longbar)

Thursday:
2x8 wide-grip pull-ups
1x6 wide-grip pull-ups
3x12 negative wide-grip pull-ups
1x10 wide-grip pull-ups shrugs
1x10 regular pull-ups shrugs

3x20 v-ups
2x18 double crunches
1x20 double crunches
3x20 corkscrew reverse crunches
3x60 flutter kicks

Friday:
3x20 v-ups
3x20 leg circles
3x20 leg raises
1x15 db overhead press (15 kg dbs)
1x15 db overhead press (16,5 kg dbs)
1x15 db overhead press (18 kg dbs)
1x15 db overhead press (19 kg dbs)
1x10 lateral raises (15 kg dbs)
1x12 lateral raises (15 kg dbs)
1x8 lateral raises (17,5 kg dbs)
1x10 lateral raises (14 kg dbs)
1x12 lateral raises (14 kg dbs)
1x12 lateral raises (12,5 kg dbs)
1x10 plate frontal raises (10 kg plate)
1x12 frontal raises (12,5 kg dbs)
1x10 incline rows (14 kg dbs)
1x12 incline rows (14 kg dbs)
1x10 incline rows (14 kg dbs)
3x10 pike-pushups
1x15 shrugs (14 kg dbs)
2x15 shrugs (18 kg dbs)

Sunday:
1x10 regular squats
1x10 regular squats (with 30 kg + longbar)
1x10 regular squats (with 45 kg + longbar)
1x10 regular squats (with 52,5 kg + longbar)
1x10 regular squats (with 60 kg + longbar)
3x12 regular squats (with 65 kg + longbar)
1x10 regular squats (with 57,5 kg + longbar)
1x12 regular squats (with 50 kg + longbar)
1x12 regular squats (with 40 kg + longbar)

1x10 deadlifts (with 40 kg + longbar)
1x10 deadlifts (with 45 kg + longbar)
3x12 deadlifts (with 50 kg + longbar)
1x10 deadlifts (with 45 kg + longbar)
1x10 deadlifts (with 40 kg + longbar)

3x30 secs jumping jacks
3x20 secs burpees with tuck

05.06.-11.06.2023
Monday:
1x bicep blast (with 10 reps each exercise) (with 15 kg dbs)
3x bicep blast (with 15 kg dbs) https://www.darebee.com/workouts/biceps-blast-workout.html

1x20 v-ups
1x22 v-ups
1x20 v-ups
3x20 double crunches

Tuesday:
3x8 wide-grip pull-ups
3x10 regular pull-ups
2x10 negative wide-grip pull-ups
3x10 chest dips
1x10 bench press (30 kg + longbar)
1x10 bench press (50 kg + longbar)
3x8 bench press (60 kg + longbar)
1x10 close grip tricep bar press (30 kg + tricep bar)
1x5 close grip tricep bar press (50 kg + tricep bar) (failed)

rest of the week on vacation.

12.06.-18.06.2023
Tuesday:
3x8 wide-grip pull-ups
1x12 regular pull-ups
2x10 regular pull-ups
2x11 negative wide-grip pull-ups
1x12 negative wide-grip pull-ups
1x10 long-bar behind neck press (20 kg + loongbar)
1x10 long-bar behind neck press (25 kg + loongbar)
1x10 long-bar behind neck press (30 kg + loongbar)
1x11 long-bar behind neck press (30 kg + loongbar)
1x10 long-bar behind neck press (30 kg + loongbar)

Wednesday:
1x10 regular squats
1x10 regular squats (30 kg + longbar)
1x10 regular squats (40 kg + longbar)
1x10 regular squats (50 kg + longbar)
1x10 regular squats (60 kg + longbar)
1x10 regular squats (67,5 kg + longbar)
1x10 regular squats (70 kg + longbar)
2x8 regular squats (70 kg + longbar)
1x10 regular squats (60 kg + longbar)
1x10 regular squats (50 kg + longbar)
1x10 regular squats (30 kg + longbar)

Friday:
3x15 surpinated db curls (15 kg dbs)
1x10 tricep bar curls (30 kg + tricep-bar)
1x8 tricep bar curls (35 kg + tricep-bar)
1x10 tricep bar curls (35 kg + tricep-bar)
2x6 tricep bar curls (40 kg + tricep-bar)
1x10 tricep bar curls (30 kg + tricep-bar)
3x10 cross-db curls (22 kg dbs)
1x8 neutral db curls (19 kg dbs)
3x10 lateral raises (14 kg dbs)
2x10 frontal raises (14 kg dbs)

19.06.-25.06.2023
Monday:
2x10 bench press (30 kg + longbar)
1x10 bench press (50 kg + longbar)
3x8 bench press (60 kg + longbar)
1x8 bench press (55 kg + longbar)
1x6 wide-grip bench press (55 kg + longbar)
1x10 bench press (45 kg + longbar)
1x15 bench press (35 kg + longbar)
1x10 db press (14 kg dbs)
1x10 db press (19 kg dbs)
1x15 db press (19 kg dbs)
1x11 db press (19 kg dbs)
1x12 db press (19 kg dbs)
3x10 bench dips (15 kg plate)

Tuesday:
2x9 wide-grip pull-ups
1x8 wide-grip pull-ups
3x11 negative wide-grip pull-ups
1x10 barbell row (40 kg + longbar)
1x10 close-grip barbell row (40 kg + longbar)
1x10 wide-grip barbell row (40 kg + longbar)
1x10 underhand barbell row (40 kg + longbar)
1x10 close-grip barbell row (40 kg + longbar)
1x10 wide-grip barbell row (40 kg + longbar)

Wednesday:
3x16 regular crunches
2x80 flutter kicks
3x15 v-ups
1x20 double crunches
2x22 double crunches
3x16 reverse crunches
3x20 sitting twists

Thursday:
2x10 longbar curls (30 kg + longbar)
1x8 longbar curls (32,5 kg + longbar)
1x10 longbar curls (32,5 kg + longbar)
1x10 tricep bar curls (35 kg + tricep bar)
1x8 tricep bar curls (35 kg + tricep bar)
1x7 tricep bar curls (35 kg + tricep bar) (failed)
1x10 neutral db curls (19 kg dbs)
1x12 neutral db curls (19 kg dbs)
1x12 cross db curls (21,5 kg dbs)
1x14 cross db curls (21,5 kg dbs)
1x12 cross db curls (21,5 kg dbs)

Friday:
1x12 one-arm pullup with resistence band and one assisting arm (more difficult than expected!)
2x10 chin-ups
1x8 chin-ups
1x10 chin-ups with medium resistence band
1x11 chin-ups with strong resistence band (failed)
2x9 neutral db curls (22 kg dbs)
1x13 neutral db curls (19 kg dbs)
1x12 neutral db curls (19 kg dbs)
2x8 supinated db curls (17 kg dbs)
1x9 wide db curls (14 kg dbs)
1x6 wide db curls (14 kg dbs)

Saturday:
1x10 regular squats
1x10 regular squats (with 35 kg + longbar)
1x10 regular squats (with 50 kg + longbar)
1x10 regular squats (with 60 kg + longbar)
1x10 regular squats (with 70 kg + longbar)
2x11 regular squats (with 70 kg + longbar)
1x10 regular squats (with 60 kg + longbar)
1x10 regular squats (with 50 kg + longbar)
1x10 regular squats (with 40 kg + longbar)

split-leg-stretching

Sunday:
1x10 bench press (with 40 kg + longbar)
1x10 bench press (with 50 kg + longbar)
1x10 bench press (with 60 kg + longbar)
2x8 bench press (with 60 kg + longbar)
1x10 bench press (with 55 kg + longbar)
1x10 bench press (with 50 kg + longbar)
1x10 bench press (with 40 kg + longbar)

1x24 tricep kickbacks (12 per arm with 14 kg dbs)
3x20 tricep kickbacks (10 per arm with 15 kg dbs)
1x12 tricep db extension (with 19 kg db)
1x12 tricep db extension (with 23 kg db)
1x10 tricep db extension (with 24 kg db)
1x12 tricep db extension (with 24 kg db)
1x12 tricep db extension (with 22,5 kg db)
1x12 tricep db extension (with 20 kg db)
1x12 tricep db extension (with 18 kg db)

 

23.08.2023
1x8 chin-ups with 5 kg db between feet
1x6 chin-ups with 5 kg db between feet
3x10 chin-ups
3x8 tricep-bar curls (35 kg + tricep bar)

24.08.2023
1x10 bench-press (with 50 kg + longbar)
1x10 bench-press (with 55 kg + longbar)
3x6 bench-press (with 60 kg + longbar)
1x10 bench-press (with 50 kg + tricep-bar)
2x10 close-grip bench-press (with 50 kg + tricep-bar)

25.08.2023
3x abs of steel
2x10 v-ups
2x15 v-ups
3x10 double crunches

26.08.2023
1x10 squats with (40 kg + longbar)
1x10 squats with (50 kg + longbar)
1x10 squats with (60 kg + longbar)
1x10 squats with (70 kg + longbar)
3x6 squats with (75 kg + longbar)
1x10 squats with (65 kg + longbar)
1x10 squats with (55 kg + longbar)
1x10 squats with (45 kg + longbar)
3x optimum burn
3x high burn

27.08.2023
1x10 bench dips (with 15 kg plate)
3x12 bench dips (with 20 kg plate)
1x10 french curl (with 30 kg db)
2x12 french curl (with 25 kg db)

28.08.-03.09.2023
Monday:
1x7 wide-grip pull-ups
1x6 wide-grip pull-ups
1x7 wide-grip pull-ups
1x10 regular pull-ups
1x9 regular pull-ups
1x7 regular pull-ups
1x12 longbar behind neck press (30 kg + longbar)
1x8 longbar behind neck press (40 kg + longbar)
1x12 longbar behind neck press (35 kg + longbar)

Wednesday:
1x8 chin-ups (with 5 kg plate in backpack)
1x7 chin-ups (with 5 kg plate in backpack)
1x9 chin-ups (with 2,5 kg plate in backpack)
1x8 chin-ups (with 2,5 kg plate in backpack)
2x8 chin-ups

3x10 barbell curls (30 kg + longbar)
1x10 neutral db curls (19 kg dbs)
2x12 neutral db curls (19 kg dbs)
1x10 supinated db curls (17 kg dbs)
1x6 supinated db curls (17 kg dbs)
1x9 supinated db curls (15 kg dbs)
1x8 supinated db curls (15 kg dbs)

Thursday:
pushups until failure:
1x40 pushups
1x34 pushups
1x15 pike-pushups
1x18 pike-pushups
2x20 archer-pushups
1x28 diamond-pushups
1x20 diamond-pushups
1x23 wide-grip pushups
1x20 wide-grip pushups
1x22 decline pushups

Friday:
1x10 skull crusher (with 15 kg + tricep bar)
1x12 skull crusher (with 20 kg + tricep bar)
1x12 skull crusher (with 25 kg + tricep bar)

2x10 sitting tricep extensions (with 25 kg + tricep bar)
1x7 extensions with bodyweight
2x10 extensions with bodyweight

1x10 hex press (with 25 kg + tricep bar)
1x12 hex press (with 30 kg + tricep bar)
1x10 hex press (with 40 kg + tricep bar)

Saturday:
1x10 regular squats
1x10 squats on toes
1x10 regular squats (with 50 kg + longbar)
1x10 regular squats (with 70 kg + longbar)
3x10 regular squats (with 75 kg + longbar)
1x10 regular squats (with 65 kg + longbar)
1x10 regular squats (with 55 kg + longbar)

04.09.-10.09.2023
Monday:
1x10 bench press (30 kg + longbar)
1x10 bench press (45 kg + longbar)
1x10 bench press (55 kg + longbar)
2x10 bench press (62,5 kg + longbar)
1x8 bench press (62,5 kg + longbar)
1x8 bench press (60 kg + longbar)
1x10 bench press (50 kg + longbar)
1x12 bench press (40 kg + longbar)
1x12 bench press (30 kg + longbar)

Tuesday:
1x10 chin-ups (with 5 kg plate in backpack)
1x8 chin-ups (with 5 kg plate in backpack)
1x6 chin-ups (with 5 kg plate in backpack)
1x8 chin-ups (with 2,5 kg plate in backpack)
1x7 chin-ups (with 2,5 kg plate in backpack)
1x8 chin-ups with one assisting arm (4 per arm)
1x8 chin-ups
1x7 chin-ups with light resisting band
1x9 chin-ups with medium resisting band
1x10 chin-ups with medium resisting band

Thursday:
1x10 longbar behind neck press (30 kg + longbar)
1x10 longbar behind neck press (40 kg + longbar)
1x9 longbar behind neck press (42,5 kg + longbar)
1x8 longbar behind neck press (42,5 kg + longbar)
1x10 longbar behind neck press (35 kg + longbar)

1x10 shoulder press (15 kg dbs)
1x10 shoulder press (18 kg dbs)
1x10 shoulder press (19 kg dbs)
2x10 shoulder press (22 kg dbs)
1x10 shoulder press (19 kg dbs)
1x10 shoulder press (18 kg dbs)

Saturday:
1x10 chin-ups (with 5 kg plate in backpack)
1x5 regular pull-ups (with 5 kg plate in backpack)
1x8 regular pull-ups (with 2,5 kg plate in backpack)
1x7 regular pull-ups
1x9 chin-ups
1x8 chin-ups
1x5 regular pull-ups
1x10 tricep bar curls (30 kg + tricep bar)
2x8 tricep bar curls (35 kg + tricep bar)
1x10 long-bar curls (30 kg + long bar)
1x8 long-bar curls (30 kg + long bar)
1x5 supinated db curls (18 kg dbs)
1x9 neutral db curls (18 kg dbs)
1x8 supinated db curls (17 kg dbs)
1x12 neutral db curls (17 kg dbs)
1x8 supinated db curls (15 kg dbs)
1x8 neutral db curls (15 kg dbs)