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Wednesday 11/12,, Arm Day All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg 1min 16kg kettlebell swings

Tuesday 10/12 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets 16kg kettlebell Swings one minute

Training Monday 9/12 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 1min 16kh Kettlebell swings 7.6km...

Wednesday 4/12,, Arm Day All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg 1min 16kg kettlebell swings

Training Monday 2/12 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 1min 16kh Kettlebell swings 7.6km...

Training Sunday 1/12 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets 16kg kettlebell Swings one minute

Training Sunday 2711 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets 16kg kettlebell Swings one minute

Training 25/11,, Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg 1min 16kg kettlebell swings

Training 24/11 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 1min 16kh Kettlebell swings 7.6km Bike...

Today Training 22/11,, Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg 1min 16kg kettlebell...

Training 20/11 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets 1min 16kg kettlebell swings

Training 19/11 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 1min 16kh Kettlebell swings 7.6km Bike...

Today Training 18/11,, Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg

Bike riding

Yeah not into ego lifting

Training Friday 15/11 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets

Ive tried doing less, feels like I'm wasting my time

7.6k bike ride on the chest day, aim to do it daily but don't always get the time

Tuesday 12/10,, Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg

Training Monday 11/11 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 7.6km Bike Ride 18:40:00