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Test150mg week
Primo100mg week
Mk677 25mg a day
Monday: Upper A
Fast lunch Break session
Warm ups then quick break between working sets.
In 145pm
Out 220pm
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 12
100kg x 10
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
100kg x 10
90kg x 9
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
73kg x 10
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
Primo100mg week
Mk677 25mg a day
Monday: Upper A
Fast lunch Break session
Warm ups then quick break between working sets.
In 145pm
Out 220pm
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 12
100kg x 10
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
100kg x 10
90kg x 9
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
73kg x 10
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
