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Legs / Triceps
Bent Over Rope Pulls 2 x 8 - 47KG 1 x 6 - 52KG Squats 1 x 10 - 50KG 3 x 8 - 70KG Seated Leg Curl 3 x 8 - 84KG Close Grip Bench Press 1 x 8 - 40KG 2 x 8 - 45KG Legs are fooked! I didn't do squats first as someone was using squat rack! |
Back / Shoulders
Deadlift 1 x 10 - 60KG 2 x 8 - 110kg 1 x 4 - 120kg Military Press 3 x 8 - 40KG Lat Pull Down 3 x 8 - 195 Seated Row 3 x 8 - 59KG (was abit too easy but dont usually do it) One one cable upright row (Shoulders) 2 x 8 - 21KG 1 x 6 - 29KG |
do you have some pics before and after bro? How are your results?
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I have before pictures, ile be posting some more up in August :)
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Chest / Biceps
BB Press 1 x 10 - 60KG 3 x 8 - 70KG EZ Bar Curl 3 x 8 - 30KG Incline DB Press 1 x 8 - 27.5KG 2 x 8 - 30KG Db Curl using the back of an inclined Bench 3 x 8 - 17.5KG Cable Flys 1 x 8 - 70KG 2 x 6 - 82KG |
Legs / Triceps!
Squats 1 x 10 - 50KG 3 x 8 - 80KG Bent Over Rope Pulls 3 x 8 - 52KG Seated Leg Curl 3 x 8 - 97KG Seated Leg Press 3 x 8 - 175KG Close grip bench Press 3 x 8 - 40KG (Slow reps as I feel it more in the tricep rather than the chest :)) |
Back / Shoulders!
Deadlift 1 x 10 - 60KG 3 x 8 - 110kg Lat Pull Down 3 x 8 - 195 Seated Row 3 x 8 - 64KG Military Press (I would of done it in my second or third exercise but some guy was squatting) 2 x 8 - 45kG 1 x 7 - 42.5KG One arm dumbell side raise 3 x 8 - 12.5KG DB PS. It aches to shake my shaker :( |
Chest / Biceps
Bb Press 1 x 10 - 60KG 2 x 8 - 70KG 1 x 6 - 75KG EZ Bar curl 1 x 8 - 30KG BB Curl 2 x 8 - 32.5KG Incline DB Press (Dropped the weight down after first set for awsome form!, I dont normal use 30KG DB's but last week 27.5's felt alittle to lite) 1 x 8 - 60KG 1 x 8 - 57.5KG 1 x 7 - 57.5KG Standing Db Curl (Using rear of an inclined bench) 2 x 8 - 17.5KG 1 x 7 - 17.5KG Cable Flys 3 x 8 - 70KG |
Legs / Triceps
Squats 1 x 10 - 50KG 1 x 8 - 70KG 2 x 7 - 80KG Bent over Rope Pulls 3 x 8 - 53KG Seated Leg Press 3 x 8 - 178KG Close Grip Bench Press 2 x 8 - 40KG 1 x 8 - 45KG (Really slow movement but felt it work the tri's ALOT!) Seat Leg Curl 3 x 8 - 107KG |
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