to be honest i know there not huge but pleased with how they have come along

disco muscle day


warm up rotator cuff 3x25reps


chest
incline barbell press warmup1 12reps warmup2 12reps working 6reps
flat smith press warmup1 12reps warmup2 12reps working 6reps
machine fly warmup2 12reps working 8reps
cable cross over 18reps


biceps
standing ez bar curl warmup1 12reps warmup2 12reps working 7reps
seated incline dumbell curl warmup2 12reps working 6reps

done

tues
back/traps

back
lat pull down warmup1 12resp warmup2 12reps working 6reps
deadlift warmup1 12reps warmup2 12reps working 6rep
seated machine row warmup2 12reps working 6reps
close grip cable row warmup2 12reps working 6reps

traps
face pull warmup1 12reps warmup2 12reps working 6reps
shrugs warmup2 12reps working 6reps working 4reps

done

was so busy yesterday didnt get to work out till after 9pm and had to do it on home weight set

thrs
delts/tricep

delts

barbell press warmup1 12reps warmup2 12reps working 6reps
side raise warmup2 12reps working 6reps
front raise working 8reps
rear delt warmup2 12reps working 6reps

triceps
laying barbel extension warmup1 12reps warmup2 12reps working 6reps
dumbell overhead warmup2 12reps working 6reps
dumbell kickbacks working 10reps

forgot to post this yesterday but done now
friday
leg day


quads
leg extension wu1-15reps wu2-12reps wk-8reps
leg press wu1-12reps wu2-12reps wk-6reps
squats wu1-12reps wu2-10reps wk-6reps

hams
stiff leg deadlift wu2-12reps wk-6reps
seated ham curl wu2-12reps wk-6reps

seated calf wu2-12reps wk-6reps
calf press wu2 then 3sets to fail with 10second rest between

monday disco muscle day

chest/biceps

rotator cuff warm up 3x20 reps


chest

decline barbell press warmup1 12reps warmup2 12reps workingset 6reps
incline dumbell press warm up2 10reps workingset 6reps
incline dumbell fly warup2 12reps workingset 6reps
cable crossover burn out 20reps


biceps
concerntration curl warmup1 12reps warmup2 12reps workingset 8reps
ez bar standing curl warmup2 12reps workingset 8reps
hammer curl working 6reps
with curls failed on 6 but cheated 2 up and done negative slow

tues
back/traps


back
lat pull down warmup1 12reps warmup2 10reps working 6reps
close grip pull dowm warmup2 12reps working 8reps
one arm row warmup2 12reps working 6reps
deadlift warmup2 12reps working 6reps


traps
facepull warmup1 12reps warmup2 12reps working 6reps
dumbell shrugs warmup2 12reps working 6reps

done mini forarm workout also

Dorians routine, will be interesting to see what results you get

thrs
delts/triceps



delts
dumbell press warmup1 12reps warmup2 10reps working 5reps
side raise warmup2 12reps working 7reps
front cable raise working 8reps
bent over rear delt warmup2 12reps wrking 6reps

triceps
cable rope pull down warmup1 12reps warmup2 12reps working 7reps
ez bar laying extension warmup1 12reps working 5reps
dumbell overhead working 6reps

done

leg day today
was a half arsed one wasnt feeling great today had to drag myself there
but only bad workout is missed one so went

leg extension warmup1 12reps warmup2 12reps working 6reps
leg press warmup1 12reps warmup2 12reps working 6reps
standing ham raise warmup1 12reps warmup2 12reps working 6reps
seated calf raise warmup1 12reps warmup2 12reps working 6reps

and yeah that was me done
good thing was that i was done really quick