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Push day 1
Incline barbell press. 140kg X 10reps 3:sets
Flex fitness chest press. 130kg X 12reps. 3 sets
Nautilus seated chest press. 100kg X 12 reps 3 sets
Seated dip leaning forward. ,115kg X 15reps. 3:sets
Cybex shoulder press. 100kg X 12reps. 3:sets
Cybex side delt machine. 50kg X 12 reps. 3 sets
Panatta pec deck. 65kg X 12reps. 3 sets
Skull crushers. 65kg X 12reps. 3 sets
Tricep push downs. 75kg X 12reps. 3 sets
Cable tricep kickbacks 25kg X 12reps. 3 sets
Great pump after this session.
View attachment 14376
Leg day 1
Adductor machine. 120kg X 15reps X 3 sets
Abductor machine. 120kg X 15reps X 3 sets
Laying leg curls. 50kg X 12reps X 3 sets
Pendulum squat 100kg X 12reps X 3 sets
Leg press. 457kg X 15reps X 3 sets
SSB squats. 180kg X 8reps X 3 sets
Barbell stiff leg DL. 140kg X 12reps X 3 sets
Seated leg curl. 80kg X 15reps X 3 sets
Leg extension. 80kg X 15reps X 3 sets
Standing calf raise. 180kg X 15reps X 3 sets
View attachment 14396View attachment 14397