prg1

road to 120kg bench x back to deadlift or squats for gasama

DAY1 bench x arms session max efforts

bench max effortx5 80% larsen press working sets -add a last set with 70%
till failure paused x finich with some weighted dips

accesories-arms

heavy bicep curl with straight bar 10xx2-8x2 superset with dumbells till
failure light weight

triceps push down with ez bar or straight bar squizz on top lockout 2sec
asmpx3 last set drop the weight if u want

peach curl machine or dumbells asmp x2 heavy x tricep extension with

cables asmpx2

cross cable curls asmpx3 x french skullcrushers asmpx3

DAY2 back x shoulders session dynamyq

2 sets of warm ups with latpulldown 10x2 working sets heavy try controlling
the weight

cable rows 12x3

bench supported rows or do them without abench with dumbells asmpx3

pullover 1 set till failure

shoulders press or ohp 80% 5x3

lateral raisses with machine 5x8 heavy try controlling the weight

revers flys with cables try to squizz to burn out the rear delts asmpx3
DAY3 sumo deadlift x legs max efforts
warm up the hips

sumo deadlift

first sets warmup go for a one rep max once in two weeks NOT A PR
working sets 4x4 80% add a set with 60% paused deadlift under the knees
for two seconds

smith machine squats amspx2

rdls asmpx2

leg extension 8x3 heavy drop the weight in the last set x leg presses asmp

sited leg curl asmpx 2

DAY4 resstttt dayyy

DAY5 shoulders x arms dynamq efforts hypotrophy focus

smith machine shoulder press 10x3

laterall raises with machine 12x3 superset with dumbell laterall

reverse flys with cables 12x2

face pulls 12x2

dumbell curls use straps if u want asmp x2 X single arm tricep push down
asmpx2

incline curl 10x2 x tricep extension with ropes 10x2

peach curl asmpx2 x skullcrushers with cables asmpx2

DAY6 rest day

DAY7

bench only one rep max in every

4weeks
bench max efforts

bench max effortx5 80% PAUSED bench press working sets -add a last set
with 70% till failure paused x finich with some weighted dips