| Fivos Averkiou - ANB & NPA British O/80kg Champion. |
I use 6-8 reps on everything, except hamstrings where I go for 15-20reps. Monday Quads and Calves 2 sets leg ext. 4 sets leg press 4 sets hack squats 3 sets front squats 3 sets standing calve raises 3 sets seated calves raises Tuesday Chest & Biceps 3 Sets Incline Bench/DB Press 2 Sets Bench Press/DB Press 2 Sets Cable Press 3 Sets Barbell Curl 3 Sets DB Curl Wed Hamstrings and Calves 3*Superset Seated Leg Curl and DB Deadlifts 3 sets standing calve raises 3 sets seated calves raises Thursday Back 4 sets Deadlifts 3 sets Bent Over Rowing 2 sets chins Friday Shoulders & Triceps Tri Set-Clean and Press, Side Lateral Raises, Bent Over Lateral Raises *4 Superset Overhead Rope Push Downs, Push Downs I also do 20mins cardio during week days. I never train on weekends and eat whatever I want on weekends. |