Shoulders/BICEPS
Cable side raises 7.5kg x 15 reps x 4 sets
Dumbbell shoulder press - 27.5kg x 15 reps , 30kg x 12 reps , 32.5kg x 10 reps
Rear delt flys - 72kg x 12 reps x 4 sets
Dumbbell side raises - 12.5kg x 15 reps x 4 sets
Rope Curl - 27.5kg x 15 reps, 30kg x 15 reps x 2 sets...
CHEST/tris
Pec deck - 68kg x 15 reps, 72kg x 15 reps, 82kg x 15 reps x 2 sets
Incline dumbbell press - 37.5kg x 12 reps, 40kg x 8 reps x 2 sets
Machine chest press - 82kg x 3 sets
Incline Smith Press 80kg x 10 reps x 3 sets
Straight Bar Ext - 38kg x 15 reps x 4 sets
(Felt very off this...
Shoulders/BICEPS
Cable side raises - 7.5kg x 15 reps x 2 sets, 10kg x 12 reps
Dumbbell shoulder press - 30kg x 12 reps x 3 sets
Rear delt flys - 68kg x 15 reps x 2 sets, 72kg x 13 reps
Dumbbell side raises - 12.5kg x 15 reps 4 sets
Rope Curl - 36kg x 15 reps x 4 sets
Machine Preacher...
BACK/hams
Wide grip lat pull down - 75kg x 15 reps, 89kg x 12 reps, 95kg x 8 reps
One Arm Machine Lat Row - 70kg x 15 reps, 82kg 10 reps, 90kg x 10 reps
T-Bar Row - 50kg x 15 reps, 60kg x 12 reps, 80kg x 6 reps
Seated row narrow grip - 70kg x 15 reps, 80kg x 12 reps
Lying leg curl -...