yngcobain
Iron
- Joined
- Dec 21, 2025
- Posts
- 49
- Reputation
- 15
15 y.o., 72 kg, 183 cm.
AxB — A = amount of reps, B = weight in kg
Upper:
1. Bench press (Smalov Jr program)
2. Incline dumbbell press 8x17.5 6x20
3. Shoulder press 6x17.5
4. Pull ups 6 6 5 4
5. Seated cable row 12x60 8x70 6x80
6. Wide grip cable row 8x70 8x70 8x70
7. Preacher curls 10x15 7x17.5 6x17.5
8. Hammer curls 8x10 8x10 8x10
9. Cable lateral raises 9/7x7.5 10/7x7.5 5/3x10
10. Tricep pushdown 12x21.25 7x22.5 7x25
11. Overhead extension 5x25 5x25 5x25
Lower:
1. Bench press (SJr program)
2. Knee extension 11x60 8x65
3. Hamstring curls 10x60 10x60
4. Barbell squats 7x70 7x70 7x70
5. Rdls 6x70 6x70 6x70
6. Calf raises 11x120 11x120 7x120
7. Machine crunches 7x55 7x55 6x55
Monday: Upper
Tuesday: Rest
Wednesday: Lower
Thursday: Rest
Friday: Upper
Saturday: Lower
Sunday: Rest
AxB — A = amount of reps, B = weight in kg
Upper:
1. Bench press (Smalov Jr program)
2. Incline dumbbell press 8x17.5 6x20
3. Shoulder press 6x17.5
4. Pull ups 6 6 5 4
5. Seated cable row 12x60 8x70 6x80
6. Wide grip cable row 8x70 8x70 8x70
7. Preacher curls 10x15 7x17.5 6x17.5
8. Hammer curls 8x10 8x10 8x10
9. Cable lateral raises 9/7x7.5 10/7x7.5 5/3x10
10. Tricep pushdown 12x21.25 7x22.5 7x25
11. Overhead extension 5x25 5x25 5x25
Lower:
1. Bench press (SJr program)
2. Knee extension 11x60 8x65
3. Hamstring curls 10x60 10x60
4. Barbell squats 7x70 7x70 7x70
5. Rdls 6x70 6x70 6x70
6. Calf raises 11x120 11x120 7x120
7. Machine crunches 7x55 7x55 6x55
Monday: Upper
Tuesday: Rest
Wednesday: Lower
Thursday: Rest
Friday: Upper
Saturday: Lower
Sunday: Rest