Recent content by samuel888

Back day 3 sets pullups x 10 3 sets chinups x 10 3 sets close grip pullups x 6 3 sets cable rows x 10 60kg 80kg 90kg 3 sets iso rows x 10,8,6 60kg 70kg 80k 3 sets Bent over barbel rows (bicep.grip) x 10 reps 40kg 60kg 70kg lat pulldowns 3 sets x 15 reps 70kg

Chest + shoulders Incline dumbells 4 sets x 10 reps 30kg 32kg 35kg 35kg Side lateral raisers 3 sets x 15 reps 10kg dips 3 sets x 10 reps (bodyweight) Machine flys 3 sets x 15 reps 40kg 45kg 60kg Rear delts machine 4 sets x 10 reps 40kg 50kg 50kg 60kg Machine chest incline 3 sets x 10 reps...

1.5hrs walk Chest day: 5 sets bench 80kg x 6 reps 100kg x 6 reps 120kg x 6 reps 100kg x 5 reps 80kg x 6 reps Incline dumbells: 4 sets 30kg x 8 reps 37kg x 8 reps 40kg x 6 reps 42.5kg x 5 reps Flys on ropes 2 sets incline 2 sets decline 15kg x 8 reps for 4 sets Dips bodyweight x 4 sets 6 reps...

Shoulders + arms 5 sets millitary press x 8-10 reps 40kg, 50kg 60kg (4 reps) Side lateral raisers 3 sets x 10 reps 12kg Front delts dumbells 3 sets x 10 reps 12kg Rear delts inc bench 3 sets x 15 reps 5kg Tricep skullcrushers 4 sets x 10 reps 30kg Bicep curls 4 sets x 10 reps 12kg 15kg...