TP's Fit Journal Transcription

[Tomas Payne]

FROM 4/18/2023

1. chest

• (3) incline press
• (3) flat press
• DB flies
• (3) < sphinx PU
• horizontal plate press
• (3S) < vertical plate press

 

[Tomas Payne]

1. shoulders

• shoulder press (behind)
• (3) < auxiliary
• shoulder press (in front)
• (3) < auxiliary
• front delts
• (3) < rear delts
• lateral raises
• (3) < lateral rear delt
• (3) upright rows
• (3) shrugs

 

[Tomas Payne]

Legs

• close-foot squat
• (3S) < good mornings with SBR
• single/double leg ext
• (3H) < abductors
• seated leg curls
• (3S) < adductors
• laying leg curl (2sec)
• (3H) < seated calf raise

 

[Tomas Payne]

chest

 

[Tomas Payne]

chest

• (WU) incline
• (4) incline press, increasing
• horiz. plate press
• (4) < vert. plate press
• (4)DB flies

 

[Tomas Payne]

FROM 4/27/2023

1. back

• (4) lat PD
• cable rows
• (4) < rear delts
• (3) DB rows

 

[Tomas Payne]

FROM 4/29/2023

1. legs

• single/double leg ext
• (4H) < abductors
• seated leg curls
• (4S) < adductors
• single/double laying legs curls
• (4H) < seated calf raise
• (4) hack squat
• glute ext
• (4S) < standing calf raise

 

[Tomas Payne]

From 4/30/2023

1. shoulders

• military press
• (4S) < lateral rear delt
• front delts
• (4S) < rear delts
• lateral raises
• (4S) < CB upright rows
• (4) shrugs

 

[Tomas Payne]

1. chest

• (4) flat press
• (4) decline press
• (4) DB flies
• (3) banded machine press
• (3) cable flies (upper)

 

[Tomas Payne]

1. shoulders

• military press
• front delts
• (4S) < rear delts
• DB lateral raises
• (4S) < upright rows
• shrugs
• (4S) < lateral rear delt

 

[Tomas Payne]

1. chest

• (4) flat press
• (4) incline cybex press
• (4) DB flies
• (2) narrow pull-overs
• (2) wide pull-overs

 

[Tomas Payne]

1. back

• (3) lat PD
• (3) RDL
• (3) DB rows
• (3) cable rows
• (3) rear delts