Bicep and push day
Dumbbell side lateral raise
Set 1: 12.5kg- 18rep
Set 2: 15kg- 15rep
Dropset 10kg- 10rep
Cable baysein curl
Set 1: 25kg- 16rep
Set 2: 25kg- 13rep
Set 3: 25kg- 12rep
Barbell bench press
Set 1: 120kg - 5rep
Set 2: 110kg- 7rep
Rope hammer curl
Set 1: 30kg-18rep
Set 2: 30kg-...
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
Smith machine reverse lunges
Set...
Bicep, shoulder, chest
Single Cable side lateral raise
Set 1: 11kg- 18rep
Set 2: 11kg- 16rep
Set 3: 11kg- 15rep
Pause rep Plate loaded preacher curl
Set 1: 35kg-12rep
Set 2: 35kg-10rep
Set 3: 35kg- 9rep
Incline dumbbell press
Set 1: 52.5kg-5rep
Set 2: 52.5kg-5rep
Single arm hammer curl in...
Tricep and back day!!!
Single arm tricep cable extension
Set 1: 17kg- 14rep
Set 2: 17kg- 13rep
Iso lateral low row
Set 1: 60kg each- 12rep
Set 2: 60kg each- 11rep
Barbell skull crusher
Set 1: 40kg- 10rep
Set 2: 40kg- 10rep
Set 3: 40kg- 11rep
Single arm lat focused low row
Set 1: 80kg-...
Bicep and push day!!!
Single arm Cable baysein curl
Set 1: 20kg- 20rep
Set 2: 20kg- 18rep
10sec rest 6 more rep
Single arm hammer strength incline press
Set 1: 45kg- 14rep
Set 2: 45kg-13rep
Rope hammer curl
Set 1: 40kg- 22rep
Set 2: 40kg- 20rep
Set 3: 40kg- 18rep
Barbell bench press
Set 1...