Bicep, shoulder, chest!!!
Single Cable side lateral raise
Set 1: 11kg- 18rep
Set 2: 11kg- 16rep
Dropset 5kg- 8rep
Plate loaded preacher curl
Set 1: 37.5kg-16rep
Set 2: 37.5kg-13rep
Set 3: 37.5kg-11rep
Incline dumbbell press
Set 1: 52.5kg-5rep
Set 2: 45kg-10rep
Single arm hammer curl in...
Tricep and back day
Singel arm tricep cable extension
Set 1: 15kg- 18rep
Set 2: 15kg- 15rep
Dropset 10kg- 8rep
Single arm lat focused low row
Set 1: 85kg- 10rep
Set 2: 85kg- 9rep
Chest supported dumbbell row
Set 1: 40kg each- 10rep
Set 2: 40kg each- 9rep+ 4reps of kelso shrug
Seated...
Thanks everyone!!!!!
Leg day!!!!!
Adductors machine
Set 1: 143kg- 15rep
Set 2: 143kg- 15rep
Seated Hamstring curl
Set 1: 67kg- 15rep
Set 2: 67kg- 12rep
Dropset 46kg- 7rep
Cybex hack squat
Set 1: 140kg- 10rep
Set 3: 160kg- 7rep
Leg extension
Set 1: 106kg- 15rep
Set 2: 106kg- 11rep
Few...
Bicep and push day!!!!
Dumbbell side lateral raise
Set 1: 10kg- 30rep
Set 2: 15kg- 15rep
Dropset 10kg- 10rep
Set 3: 15kg- 13rep
Dropset 10kg- 10rep
Single arm Cable baysein curl
Set 1: 25kg- 16rep
Set 2: 25kg- 13rep
Set 3: 25kg- 12rep
Barbell bench press
Set 1: 110kg - 7rep
Set 2: 115kg-...
Tricep and posterior chain day!!!
Kneeling tricep pushdown
Set 1: 27kg- 18rep
Set 2: 27kg- 15rep
Set 2: 27kg- 14rep
Single arm chest supported lat row
Set 1: 54kg- 12rep
Set 2: 54kg- 12rep
Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep
Single arm seated overhead...
Leg day!!!!
Adductors machine
Set 1: 163kg- 15rep
Set 2: 163kg- 13rep
Seated Hamstring curl
Set 1: 74kg- 15rep
Set 2: 74kg- 12rep
Cybex hack squat
Set 1: 140kg- 8rep
Set 3: 150kg- 8rep
Leg extension
Set 1: 106kg- 15rep
Set 2: 111kg- 11rep
Smith machine reverse lunges
Set 1: 80kg-12rep
Set...