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Banded TKE 3 x 15 Each Leg 3 x 15 Booty Band Fire Hydrants 3 x 15 Each Side hip abduc 1 x 49/1 x 56/1 x 63 15 reps Hack Squats - Booty Band On Knees 1 x 3 / 2 x 10 / 1 x 20 20 x 50/10 x 2 x 100/12 x 150 Single Leg Leg Press 3 x 12 1 x 25/1 x 50/1 x 75/1 x 100 Double leg press...

Tricep pushdows superset w tricep over heads 3 x 10 Warmup 1 x 28.75 x 2 1 x 38.75 x 2 1 x 41.25 x 2 1 x 43.75 x 2 OG cable bicep curl 1 x 40 Full set x 10 x 3 sets Top half x 10 Bottom half x 10 Full set x 10 Weight 28.75 Hamstring Curls 1 x 110 x 20 1 x 130 x 15 1 x 145 x 10 Stading calf...

Legs are my favourite day at the gym

DAY 2 SETS X REPSRESULTS Banded TKE 3 x 15 Each Leg 3 x 15 Booty Band Fire Hydrants 3 x 15 Each Side hip abduc 1 x 49/1 x 56/1 x 63 Hack Squats - Booty Band On Knees 1 x 3 / 2 x 10 / 1 x 20 200 x 10/150 x 10x2 /20 x 50 Single Leg Leg Press 3 x 12 1 x 50/1 x 75/1 x 100...

BB Bentover Row 3 x 6 1 x 20/1x 25/1 x 30 Plate Overhead Sit-Ups 3 x 20 3 x 20 DB Shallow Incline Press 3 x 10 3 x 20 Supinated Grip Lat Pulldown 3 x 10 1 x 59/1 x 66/1 x 73 SA Seated Cable Row 3 x 10 Each Side 1 x79/1 x 86/1 x 93 Multi Flight Rear Delt Fly 3 x 12 1 x...

DAY 5 SETS X REPs RESULTS Low Handle Cybex Chest Press 1 x 3 / 3 x 8 shoulder injury Rear Dely Fly Machine 3 x 10 2 x 60/1 x 80 Wide Grip Seated Row 3 x 10 1 x 79/1 x 86/1 x 93 Single Leg Leg Extensions 3 x 10 Each Side 1 x 47/1 x 54/1 x 61 Pec Fly Machine 3 x 12 1 x 60/1 x 65/1 x 70...

As I work in security I do up to 20k steps per shift I treat this as my cardio

DAY 2 SETS X REPS RESULTS Banded TKE 3 x 15 Each Leg 3 x 15 Booty Band Fire Hydrants 3 x 15 Eadh Side hip abduc 1 x 49/1 x 56/1 x 63 Hack Squats - Booty Band On Knees 1 x 3 / 2 x 10 / 1 x 20 200 x 10/150 x 10x2/20 x 50 Single Leg Leg Press 3 x 12 1 x 50/1 x 75/1 x 100 Lying Hamstring Curls 3...

Mashed cauliflower and lambshanks

SETS X REPS RESULTS Low Handle Cybex Chest Press 1 x 3 / 3 x 8 - shoulder.pain Rear Dely Fly Machine 3 x 10 1 x 50/1 x 60/1 x 70 Wide Grip Seated Row 3 x 10 1 x 79/1 x 86/1 x 93 Single Leg Leg Extensions 3 x 10 Each Side 1 x 40/1 x 47/1 x 54 Pec Fly Machine 3 x 12 1 x 70/1 x 75/1 x 80...

They are great for rapid repair and I swear by them, but to make them.work better I do see an osteopath every week to stretch and work on the muscle

Yes mate .5 of boc and tb daily

DAY 3 SETS X REPS RESULTS Seated Rope Face Pull 3 x 10 shoulder injury Multi Flight Lateral Raise 3 x 10 shoulder injury -1 x 18/1 x 25/1 x 33 Cybex Shoulder Press 1 x 3 / 3 x 8 shoulder injury SA Low Row 4 x 10 Each Arn 1 x 73/1 x 79/1 x 86 DB Shoulder Press 3 x...

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