The road to a big(ger) biceps

יום חמישי:

Deadlift 180 5, 190 5, 180 5 5
Bench 100 5, 120 3, 110 5, 110 6
Chinups 5 10 12 +15kg 5
rope jumps

יום שלישי:

Squat 140 5 5
Press 60 5 5
Chinups 10 10 10 +15 6
Rope jumps, punching bag

היום:

Squat 180 3, 160 3
Front Squat 100 8, 120 3
Squat 100 15
Bench 100 8, 110 5, 100 5 5 6
Chin ups 10 10 10, +15kg 6, 6 6 5
Rope jumps

היום:

Squat 180 1, 190 2 (f), 180 2, 160 5
Deadlift 180 6, 190 3
Dips BW 5, + 24kg 5, +36kg 5, +40kg 5, +44kg 5 5, BW 5
Chibups BW 10 +15kg 5, BW 5

היום (שלישי):

Squat 160 5 5, 140 3
Press 80 5 5, 60 6
Chinups BW 6, +17.5kg 6, +20kg 6 6, BW 6

היום (ראשון):

Squat 180 1, 190 1, 200 1, 160 5 5, 140 3
Bech 120 4 4, 100 8
Chinups BW 5, +20kg 6 6 5, BW 8

היום:

Squat 180 3 3
Deadilft 180 5, 200 5
Dips 5, +24kg 5, +34kg 5, +36kg 5, +38kg 5
Pullups 5 5 5 5

היום:

Squat 160 1, 180 1, 160 5, 180 4, 160 5
Press 60 5, 70 5, 80 3, 70 3
Chinups BW 5, +15kg 5, +17.5kg 5, +20kg 5, BW 8

היום:

Squat 180 1, 190 1, 180 3 1, 150 3, 140 5
Bench 120 4 5, 100 10
Pullups with pauses 5
Chinups +12kg 6, +14kg 7 6

היום:

Squat 140 5, 160 3, 140 5
Press 60 5, 70 5, 60 5
Pullups BW 8, +8kg 6 8, BW 6
Deadlift 120 5 5