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Sunday Arm session
V bar tricep pull
75 x 10
80 x 10
85 x 10
Cable bicep curls
55 x 10
60 x 10
65 x 10
Straight bar tricep pull
55 x 10
60 x 10
60 x 10
Seated Hammers
25 x 10 x 3 sets
Overhead tricep pull rope
45 x 10
50 x 10
50 x 10
Cross body curls
22.5 x 10 x 3
Cardio
Cross trainer 30min
Core
Weighted sit ups 20kg kettle
3 sets 12reps
Monday
Chest and back
Incline close grip bench
90 x 10
100 x 10
110 x 10
Single arm cable fly neutral
40 x 10 x 3sets
V grip lat pull down
102 x 10
108 x 10
108 x 10
Shotgun row cable
60 x 10
70 x 10
80 x 10
Block calf raises
100kg x 10 x 3sets
Seated neutral row
102 x 10 x 3sets
Cardio
30mins cross trainer
Core
Hanging leg lifts
3 sets 12reps
Powered by
@RegenexPharma
@Liquid Gold Labs
V bar tricep pull
75 x 10
80 x 10
85 x 10
Cable bicep curls
55 x 10
60 x 10
65 x 10
Straight bar tricep pull
55 x 10
60 x 10
60 x 10
Seated Hammers
25 x 10 x 3 sets
Overhead tricep pull rope
45 x 10
50 x 10
50 x 10
Cross body curls
22.5 x 10 x 3
Cardio
Cross trainer 30min
Core
Weighted sit ups 20kg kettle
3 sets 12reps
Monday
Chest and back
Incline close grip bench
90 x 10
100 x 10
110 x 10
Single arm cable fly neutral
40 x 10 x 3sets
V grip lat pull down
102 x 10
108 x 10
108 x 10
Shotgun row cable
60 x 10
70 x 10
80 x 10
Block calf raises
100kg x 10 x 3sets
Seated neutral row
102 x 10 x 3sets
Cardio
30mins cross trainer
Core
Hanging leg lifts
3 sets 12reps
Powered by
@RegenexPharma
@Liquid Gold Labs
