[Rich Williams]

T – Lower A1
Banded SL Hamstring Curl – 2
Red Yellow Green Bands – 2×15
BB SLDL – L/ BO
130kgx5 / 110kgx10
BB Single Leg Reverse Lunge – 1
65kgx6es
+1 rep es
Banded Fire Hydrants – 3
3×22 – Medium Band
+2 reps es each set
Banded Leg Extensions – 1
Red Yellow Green Bands x 30 (3 sec pause)
Stairs Calf Raise – Cluster
Bodyweight – 25/25/25 20 sec rest

[Rich Williams]

W – Arms / Neck
EZ Bar Curl – 1
40kgx11
+1 rep
EZ Bar Skull Crushers / CGBP – 1
40kgx5/12
+1 rep / 4 reps
EZ Bar Reverse Partials – 2
20kgx30(Top) / 30 Bottom
+4 reps / +4 reps
DB Incline Curls – 1
12kgx13
+1 rep
DB French Press – 1
22kgx20
+2kg +2 reps
Banded Extensions – 1
Red Yellow Green Bands x 15
Weighted Neck Curl – Cluster
Bodyweight – 50/50/50/50 30 s rest

[Rich Williams]

T – Upper A1
DB Low Incline Unilateral Press – L / BO
36kgx6es / 30kgx11
+1 rep / +2 reps
BB High Incline Bench Press – L / BO
65kgx6, 3 / 57.5kgx10
BB Helms Row – L / BO
85kgx7 / 72.5kgx10
+2.5kg / +2.5kg -2 reps
BB Shrug – L / BO
110kgx7 / 100kgx15
Plate Pullovers – 1 Cluster Set
20kgx 9/9/9/9 (36) 20 sec rest
+2 reps
DB Banded Side Laterals – 1
8kgx
+1kg
DB Banded Mid Incline Fly – 1
18kgx15
Equal
Plate Rear Delt Rotation
2.5kg – 2×20

[Rich Williams]

S – Lower B2
Banded SL Curl – 2
RYx25 / RYGx15. 3 pause at top
BB Side Squat – 2
20kgx15 / 30kgx10
BB Heels Elevated Squat – L/BO
100kgx6 / 90kgx11
+1 rep / +1 rep
BB Hip Thrust – 1×15-20
62.5kgx20
+2.5kg
DB RDL – 2
36kg – 2×15
Stairs Calf Raise – Cluster
20kgx18/18/18 20s rest
+3 reps
DB Bench Preacher Curls – 2
16kg – 2×7
DB Wrist Curl – 2
16kgx18 (Normal) / 8kgx18 (Reverse)
+1 rep / +1 rep

[Rich Williams]

Upper 2
BB Low Incline Bench Press – 2
80kgx3 / 67.5kgx7 / 60kgx9
-1 rep / -1 rep / New set
DB Single Arm Lat Row – Cluster
36kg x 12/8/6(26) – 20sec rest
+2 reps
DB Single Arm Overhead Press – 2
28kgx6 / 22kgx15
+1 rep / +2 reps
DB Helms Row – 2
36kgx9 / 34kgx9
Plate Shrugs – Cluster
20kgx12/12/15 20s rest
Weighted Dips – 2
20kgx9 / 11.25kgx15
+1.25kg / +1.25kg
DB Rear Delt Raise – 1
10kgx15 +8swings
DB Banded Side Laterals – 1
7kgx20
+2 reps

[Rich Williams]

Nursing a neck/trap strain so legs today was all lower body isolation equipment wise.

Banded Single Leg Curls
RYG Bands – 2×20

Banded Single Leg Adductor
RYGBB Bands – 3×20

Banded Single Leg Extensions
RYG Bands – 20, 20, 25

Banded Fire Hydrants
Medium Bands – 3×20

Single Leg Hip Thrust
3×15 – Bodyweight

[Rich Williams]

Arms
EZ Curl – 1
40kgx10
+1 rep
EZ Skull Crushers / CGBP – 1
40kgx4/8
Banded Extensions – 1
RYG Bands x 25
EZ Reverse Curl Partials – 2
20kgx26(Top) / 26 Bottom
DB Incline Curl – 1
12kgx12
DB French Press – 1
20kgx18

[Rich Williams]

Upper 1
BB Push Press – 1
70kgx6
+1 rep
BB High Incline Bench Press – 1
60kgx10.
Equal
DB Low Incline Unilateral Press – 2
36kgx5es / 30kgx9es
Equal / +1 rep
BB Helms Row – 2
82.5kgx7 / 70kgx12
+1 rep / +1 rep
BB Shrug – 2
110kgx7 / 100kgx15
Plate Pullovers – 1 Cluster
20kgx 10/8/8/8 (34)
+2 reps
DB Y Raise – 2
7kg – 2×16
+2 reps
DB Banded Side Laterals – 1
7kgx17
+2 reps
DB Banded Mid Incline Fly – 1
18kgx15
+2kg

[Rich Williams]

Decided to switch to an Upper Lower split from this week as training 3 days in a row at 6am is impacting recover too much. Will now go for:

M – Off
T – Upper (6am)
W – Arms (12pm)
T – Lower (6am)
F – Off
S – Upper
S – Lower

Will do arms on Wednesdays in my lunch break as I can still maximise sleep and it won’t take long or impact recover that much.

[Rich Williams]

Yeah I hadn’t heard or seen it before that vid. I struggle to connect with the traditional DB presses but love this variation. Always usually feel too much delt but switching to this and low Incline Db alternating left and right I get much better connection and development

[Rich Williams]

I do exactly the same using a 20kg plate also. I saw a video by John Meadows recommending it. I personally feel it works really well. Taking the emphasis off the Delts slightly and more on the pecs compared to just flat bench DB. Haven’t used it since the gyms closed unfortunately as home bench isn’t great for it but will be straight back on it when they reopen as I progressed quickly

[Rich Williams]

Sunday – Lower B
Banded Single Leg Curl – 1
RYG Bands x20 (2 sec pause in short)
BB Heels Elevated Squat – 2
100kgx5 / 90kgx10
+2 reps / +2 reps
BB Hip Thrust – 1
60kgx20
KB Side Squat – 1
12kgx20 es
+5 reps es
DB RDL – 1 Cluster Set 3x 20 sec rest
36kgx10/10/6 (26)
Stairs Calf Raise – Cluster 3×15-20 20s rest
20kg – 17/17/17
+3 reps

[Rich Williams]

Saturday – Push B and Biceps – 10 sets
BB Low Incline Pin Stop Bench Press – 2
80kgx4 / 67.5kgx8
+2.5kg better reps / +2.5kg
DB Single Arm Overhead Press – 2
28kgx5 / 22kgx13
+2kg -2 reps /
Weighted Dips – 2
18.25kgx9 / 10kgx15
+1.25kg / +1.25kg +1 rep
DB Bench Preacher Curls – 2
16kgx8 / 14kgx12
+1 rep / +1 rep
DB Wrist Curl – 2
16kgx17 (Normal) / 8kgx17 (Reverse)
+1 rep / +2 reps

[Rich Williams]

Personally I like to do 5 minutes on a CV machine. Usually the cross trainer as it’s low impact and uses the whole body. Followed by 10 minute mobility work / dynamic stretching. After that it’s good to go into warm up sets

[Rich Williams]

Thursday – Pull
Plate Pullovers – Cluster 4x 20s rest
20kg x 8/8/8/8
+8 reps
DB Helms Row – Cluster 4x 20s rest
36kg x 6/6/6/3
+3 reps
DB Shrug – Cluster 4x 20s rest
36kg x 12/12/12/12
+4 reps
EZ Curl
40kgx10
+1 rep
EZ Partials
20kgx 25(Top) / 25 (Bottom)
+10 reps