Approved Log Cruising Cycle - Testosterone HGH Proviron - UGL OZ

[Robules]

Try to go back down to 8kgs please

you're pinning bpc into it? @Robules

I gave up on bpc. I didnt find any impact on the first vial to warrant the purchase

 

[LevButlerov]

I gave up on bpc. I didnt find any impact on the first vial to warrant the purchase

how long did you use it? @Robules

 

[Robules]

how long did you use it? @Robules

Not that long. 2mg vial.

After Christmas ill look to trying again. Want to keep my chemical intake low until I get a better egrf kidney score

 

[BeMe]

View attachment 154429

Dang @Robules how'd you get so big and so lean. Everytime I check in here you look like a different person all together. This is one of the best transformation logs I've seen in a while.

 

[Robules]

Dang @Robules how'd you get so big and so lean. Everytime I check in here you look like a different person all together. This is one of the best transformation logs I've seen in a while.

Everytime my wife pisses me off i do a push up

 

[BeMe]

Everytime my wife pisses me off i do a push up

LOL!!! That's hilarious bro. You Aussies guys kill me.

Who needs gear with a training system like that

 

[Robules]

Ok. Today was a solid pull day but I got carried away in the moment and didnt track it

Buut

Machine curls high rep mid weight.
Some heavy dumbbell curls.

Seated rows mid weight
Iso lateral seated row heavy high rep with single arm pulls for 5 each at the end

Front lat pull down. New one for me.

Heavy. Big reps

Cable rope hammer curls medium

Shrug bar 60kg huge reps

Ab shit

 

[Robules]

Ok. Today was a solid pull day but I got carried away in the moment and didnt track it

Buut

Machine curls high rep mid weight.
Some heavy dumbbell curls.

Seated rows mid weight
Iso lateral seated row heavy high rep with single arm pulls for 5 each at the end

Front lat pull down. New one for me.

Heavy. Big reps

Cable rope hammer curls medium

Shrug bar 60kg huge reps

Ab shit

 

[Robules]

 

[Robules]

Note. On most my pics I edit out a tattoo which is why chest sometimes looks odd

 

[waggat]

Upper body day.

Mixing push and pull as i am time poor this weekend

Bench press

60kg warms
8 rep

100kg
8 rep

120kg
4 rep

110kg
5 reps

100kg
8 rep
5 rep

80kg
10 rep
10 rep

60kg
14 rep
14 rep
14 rep

Inclines 45kg

16 rep
16 rep
16 rep

Side laterals

8kg each

14 rep
14 rep
14 rep
14 rep

Triceps pulldown rope
20kg
20 rep
20 rep
20 rep

Tricep overhead extension

20kg
16 rep
16 rep
16 rep

Shoulder press 25kg machine

3x14
Lat pull downs wide grip

50kg
20 rep
20 rep
20 rep

No cardio as I have an active day ahead

Looks like big weights and big volume on the bench! Looking good in the photo as well.

 

[LevButlerov]

Not that long. 2mg vial.

After Christmas ill look to trying again. Want to keep my chemical intake low until I get a better egrf kidney score

smart move

 

[Robules]

food porn.

 

[BeMe]

View attachment 155715food porn.

Nice and crispy! My favorite

 

[LevButlerov]

View attachment 155715food porn.

meal win

 

[Robules]

Machine curls

46kg

14 rep
14 rep
14 rep

53kg
8 rep
8 rep
Dropping due to strain

39kg
10 rep
10 rep
10 rep

Seated row cables close grip

70kg
14 rep
14 rep
14 rep

Lat pull downs 50kg
3x10

Close grip palm in
3x10

Some kind of bent over row using a dumbell

30kg
12 rep
12 rep
12 rep

Shrugs dumbells 30kg each
4x20

Some ab shit

Treadmill 20 mins

 

[Robules]

Post workout wpi

 

[LevButlerov]

Ok. Today was a solid pull day but I got carried away in the moment and didnt track it

Buut

Machine curls high rep mid weight.
Some heavy dumbbell curls.

Seated rows mid weight
Iso lateral seated row heavy high rep with single arm pulls for 5 each at the end

Front lat pull down. New one for me.

Heavy. Big reps

Cable rope hammer curls medium

Shrug bar 60kg huge reps

Ab shit

Ok. Today was a solid pull day but I got carried away in the moment and didnt track it

Buut

Machine curls high rep mid weight.
Some heavy dumbbell curls.

Seated rows mid weight
Iso lateral seated row heavy high rep with single arm pulls for 5 each at the end

Front lat pull down. New one for me.

Heavy. Big reps

Cable rope hammer curls medium

Shrug bar 60kg huge reps

Ab shit

View attachment 154662

wow you're getting MUCH leaner!

Machine curls

46kg

14 rep
14 rep
14 rep

53kg
8 rep
8 rep
Dropping due to strain

39kg
10 rep
10 rep
10 rep

Seated row cables close grip

70kg
14 rep
14 rep
14 rep

Lat pull downs 50kg
3x10

Close grip palm in
3x10

Some kind of bent over row using a dumbell

30kg
12 rep
12 rep
12 rep

Shrugs dumbells 30kg each
4x20

Some ab shit

Treadmill 20 mins

I like your volume on arms and back here, can you add more pull ups ? @Robules

Post workout wpi

 

[Robules]

wow you're getting MUCH leaner!

I like your volume on arms and back here, can you add more pull ups ? @Robules

I actually threw some in for giggles but didnt log.

Now I know I can do without pain they will be regular

 

[LevButlerov]

I actually threw some in for giggles but didnt log.

Now I know I can do without pain they will be regular

how many did you do?

 

[Robules]

how many did you do?

Only 4. Buut they felt easy enough. I find them to be pretty cardio heavy and I was already puffing from today's session. It was very fast paced.

 

[Robules]

With the major weight loss. Bw training feels easy

 

[LevButlerov]

Only 4. Buut they felt easy enough. I find them to be pretty cardio heavy and I was already puffing from today's session. It was very fast paced.

4 is good actually see if you can just hang on the bar as long as you can as well @Robules

 

[Robules]

4 is good actually see if you can just hang on the bar as long as you can as well @Robules

Yeah i wanna start some dead hangs and some mobility stuff in the same format tbh. No point being strong if you csnt move

 

[LevButlerov]

Yeah i wanna start some dead hangs and some mobility stuff in the same format tbh. No point being strong if you csnt move

exactly lets get it going

 

[Robules]

Leg day

Extensions

47kg
14 rep
14 rep
14 rep
14 rep

Leg press

105kg
12 rep
12 rep
12 rep

Leg curls
25kg
14 rep
14 rep
14 rep

Ab shit 10 mins

Shrugs

30kg each dumbell 20 rep sets x4

Cardio. Taking the dog out for a walk

 

[Robules]

 

[Robules]

Been a lot of anger and stress in my world lately so here's my happy shot. No flexing. Just summer ready thanks to @UGL OZ and @Gains Man

 

[LevButlerov]

Leg day

Extensions

47kg
14 rep
14 rep
14 rep
14 rep

Leg press

105kg
12 rep
12 rep
12 rep

Leg curls
25kg
14 rep
14 rep
14 rep

Ab shit 10 mins

Shrugs

30kg each dumbell 20 rep sets x4

Cardio. Taking the dog out for a walk

pumping hard here! leg press needs a bit more reps though

View attachment 156418

you're looking good and strong cute dog

Been a lot of anger and stress in my world lately so here's my happy shot. No flexing. Just summer ready thanks to @UGL OZ and @Gains Man

sorry I hope you're doing ok want to share with the EVO family? what happened?

 

[Robules]

pumping hard here! leg press needs a bit more reps though

you're looking good and strong cute dog

sorry I hope you're doing ok want to share with the EVO family? what happened?

Thank you. Just some marriage stuff and money stress. Im confident we can fix it.

Legs are well under trained so will be a big focus.

 

[BeMe]

Thank you. Just some marriage stuff and money stress. Im confident we can fix it.

Legs are well under trained so will be a big focus.

Nothing better for taking your mind off problems than a crushing leg day bro!!

Wish you all the best in figuring out the other stuff bro.

 

[LevButlerov]

Thank you. Just some marriage stuff and money stress. Im confident we can fix it.

EVO family rooting for you lets get it fixed up @Robules

 

[LevButlerov]

Legs are well under trained so will be a big focus.

legs are the pump we need

 

[Mobster]

Thank you. Just some marriage stuff and money stress. Im confident we can fix it.

Legs are well under trained so will be a big focus.

Good news

 

[stevesmi]

View attachment 156418

@Robules that is a great dog you have there. Looks like you guys are having a great time and staying active together. Looking forward to seeing more.

 

[Ulter]

View attachment 156418

Keep up the good work, man. It's nice that you are spending time with your dog. He looks like he is having a good time. @Robules

 

[ceo]

View attachment 156418

bros that a good puppy for sure @Robules he seem just as jacked as you lol

 

[2Thick]

Thank you. Just some marriage stuff and money stress. Im confident we can fix it.

Legs are well under trained so will be a big focus.

Legs are something that you can enjoy if you mix it up.

 

[ROIDDERS]

View attachment 156418

It looks like both of you are hitting the iron hard. Ha ha. @Robules seems like your dog is in great shape. You take really good care of him. He looks like he has good endurance.

 

[Robules]

Quick push day and PR setting.

140kg bench. I way 83kg

Triple superset. Tricep pulldown shoulder press and seated press. Burnout style

 

[Robules]

 

[ballin2504]

View attachment 156418

@robukes looking big man! Good looking pup also

 

[LevButlerov]

Quick push day and PR setting.

140kg bench. I way 83kg

Triple superset. Tricep pulldown shoulder press and seated press. Burnout style

View attachment 157114

super pump in the pic I really love your shoulders

 

[Robules]

Body weight 83.2kg

Dumbell Incline bench press
17kg

18 rep

20kg
18 rep

25kg
12 rep
12 rep
12 rep

Side laterals

Shoulder being a bitch so had to drop to medium weight here.

7kg each
12 x3

Decline press 50kg
3 x14

Isolateral press 50kg
3x12

Shoulder press skipped. Shoulder pain

Triceps

4x20 rope downs 17kg
4x20 Overheads 15kg

Single arm cross body 7.5kg
4x20


Single arm kickbacks backs 5kg
4x20

 

[Robules]

 

[LevButlerov]

Body weight 83.2kg

Dumbell Incline bench press
17kg

18 rep

20kg
18 rep

25kg
12 rep
12 rep
12 rep

Side laterals

Shoulder being a bitch so had to drop to medium weight here.

7kg each
12 x3

Decline press 50kg
3 x14

Isolateral press 50kg
3x12

Shoulder press skipped. Shoulder pain

Triceps

4x20 rope downs 17kg
4x20 Overheads 15kg

Single arm cross body 7.5kg
4x20


Single arm kickbacks backs 5kg
4x20

thats the big arm shoulder pump we needed! nice trice work x20 all pump
what macros today?

View attachment 158268

Arms and shoulders and traps super big @Robules


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

 

[Robules]

Breakfast today was some persian beef mince..
Umm. I dont know. Wife just makes and I eat. I'd have done photos but the hunger came and the food is gone.

It was meant to be lunch lol. Ill smash 30g protein via blueberries and Greek yoghurt soon. Then. Anyones guess

 

[Dreamer]

View attachment 158268

Looking real good man, nice size and lean

 

[LevButlerov]

Breakfast today was some persian beef mince..
Umm. I dont know. Wife just makes and I eat. I'd have done photos but the hunger came and the food is gone.

It was meant to be lunch lol. Ill smash 30g protein via blueberries and Greek yoghurt soon. Then. Anyones guess

would love some meal pics

 

[rizzlekdizzle]

good high volume tricep training!

 

[Allupfromhere]

Pump city big time brother nice workout! Leaning well bro looking awesome!

 

[BeMe]

Breakfast today was some persian beef mince..
Umm. I dont know. Wife just makes and I eat. I'd have done photos but the hunger came and the food is gone.

It was meant to be lunch lol. Ill smash 30g protein via blueberries and Greek yoghurt soon. Then. Anyones guess

Lol I forget to take pics all the time for the same reason. Same with my digestive aids and citrus bergamot. See food eat food

 

[HarleyGuy]

View attachment 157114

Looking lean and super dense here, delts are getting that 3D bubbly look!

Wishing you and the missus all the best I hope that all works out brother.

 

[Robules]

Machine preacher curls

39kg

15 rep
15 rep
15 rep

Lat pull downs
60kg
12 rep
12 rep
12 rep

Isolateral row
Close grip 100kg
8 rep
8 rep
8 rep


80kg

8 rep
8 rep
8 rep

60kg
10 rep
10 rep
10 rep

Shrug 20kg each

42 rep
42 rep
42 rep

Barbell curls 12.5kg don't judge

20 rep
20 rep
20 rep

Some curl i might have made up

Barbell Hammer curl using long straight barheld vertically and arms close grip like a Thailand prayer

12.5kg
3x20 rep

More preacher curls

32kg wide grip

14 rep
14 rep
14 rep

 

[HarleyGuy]

Machine preacher curls

39kg

15 rep
15 rep
15 rep

Lat pull downs
60kg
12 rep
12 rep
12 rep

Isolateral row
Close grip 100kg
8 rep
8 rep
8 rep


80kg

8 rep
8 rep
8 rep

60kg
10 rep
10 rep
10 rep

Shrug 20kg each

42 rep
42 rep
42 rep

Barbell curls 12.5kg don't judge

20 rep
20 rep
20 rep

Some curl i might have made up

Barbell Hammer curl using long straight barheld vertically and arms close grip like a Thailand prayer

12.5kg
3x20 rep

More preacher curls

32kg wide grip

14 rep
14 rep
14 rep

Barbell Hammer curl using long straight barheld vertically and arms close grip like a Thailand prayer

12.5kg
3x20 rep

Now this is interesting, how does this work for you?

 

[Robules]

Now this is interesting, how does this work for you?

First time. Trying to find arm stuff that doesnt upset forearm. I didnt mind it. Got a decent pump even with lighter weight. Ill probably give it a go again. Ill take picks to show how it looks

 

[Robules]

 

[Pigsy]

View attachment 158665

Your looking great brother, keep up the hard work

 

[HarleyGuy]

View attachment 158665

Looks like that new exercise for biceps is working! Take pics of it next time I'll try it for sure.

 

[LevButlerov]

Machine preacher curls

39kg

15 rep
15 rep
15 rep

Lat pull downs
60kg
12 rep
12 rep
12 rep

Isolateral row
Close grip 100kg
8 rep
8 rep
8 rep


80kg

8 rep
8 rep
8 rep

60kg
10 rep
10 rep
10 rep

Shrug 20kg each

42 rep
42 rep
42 rep

Barbell curls 12.5kg don't judge

20 rep
20 rep
20 rep

Some curl i might have made up

Barbell Hammer curl using long straight barheld vertically and arms close grip like a Thailand prayer

12.5kg
3x20 rep

More preacher curls

32kg wide grip

14 rep
14 rep
14 rep

big volume today but you did lats and arms?

View attachment 158665

Arms are jacked @Robules you are huge

 

[waggat]

View attachment 158665

Wow... arms looking really good here mate!

 

[rizzlekdizzle]

View attachment 158665

need bigger sleeves next time! But its a bit an annoying for me too, coz i need an XL sleeve but a L shirt, so its hard to find shirts that aren't too baggy that fit well! And don't get me started on wetsuits!

 

[Robules]

big volume today but you did lats and arms?

Arms are jacked @Robules you are huge

Yeah i always do lats and biceps. Should I mix it?

 

[Robules]

need bigger sleeves next time! But its a bit an annoying for me too, coz i need an XL sleeve but a L shirt, so its hard to find shirts that aren't too baggy that fit well! And don't get me started on wetsuits!

Its an under armour muscle shirt so its meant to be a gun show

 

[LevButlerov]

Yeah i always do lats and biceps. Should I mix it?

You can try back and arms separate

 

[Robules]

You can try back and arms separate

Ill give that a shot. I really need to rest my forearm as its so limited still. Plus side. Lefty can curl 25kg now. That's a big PB jump

 

[LevButlerov]

Ill give that a shot. I really need to rest my forearm as its so limited still. Plus side. Lefty can curl 25kg now. That's a big PB jump

lets see what you can do but go slow last thing we need is an injury

 

[Robules]

Xmas photo pump up workout. No sleep so weaker than norm and blitzing through at high intensity

Bench press 100kg
8 rep
6 rep
80kg
7 rep
60kg
12 rep
11 rep
8 rep

Barbell curls 20kg
14 rep
14 rep
14 rep

Ohp 20kg
14 rep
14 rep
14 rep

Tricep.rope.downs 16kg

25 rep
25 rep
25 rep

Seated Dip 80kg

3x12

Finished with some light lat raises and 100 shrugs 30kg each

 

[Robules]

 

[Robules]

That's my weird prayer curl

 

[Robules]

call me Shredder! Lol

 

[LevButlerov]

Xmas photo pump up workout. No sleep so weaker than norm and blitzing through at high intensity

Bench press 100kg
8 rep
6 rep
80kg
7 rep
60kg
12 rep
11 rep
8 rep

Barbell curls 20kg
14 rep
14 rep
14 rep

Ohp 20kg
14 rep
14 rep
14 rep

Tricep.rope.downs 16kg

25 rep
25 rep
25 rep

Seated Dip 80kg

3x12

Finished with some light lat raises and 100 shrugs 30kg each

big volume today win!

View attachment 159494

That's my weird prayer curl

View attachment 159496call me Shredder! Lol

done @Robules the Shredder LOL
love the lean look on you!

 

[Robules]

big volume today win!





done @Robules the Shredder LOL
love the lean look on you!

How do I change my profile pic so I no longer look like im sponsored by kfc?

 

[LevButlerov]

How do I change my profile pic so I no longer look like im sponsored by kfc?

check now

 

[Robules]

check now

Love ya.

 

[LevButlerov]

Love ya.

EVO family love your way

 

[Mobster]

View attachment 159496call me Shredder! Lol

Now where are the turtles lol

 

[Robules]

Now where are the turtles lol

They pack much protein?

 

[Allupfromhere]

View attachment 158665

Absolute hammers big rig

 

[stevesmi]

View attachment 159496call me Shredder! Lol

@Robules keep it up man! you look strong and big! very impressive work!

 

[Ulter]

View attachment 159496call me Shredder! Lol

Good job on this, we definitely are gonna start calling you Mr. Shredder. You're getting shredded up, keep it going. I want to see your waist super tight, like 26 inches tight. @Robules

 

[ceo]

They pack much protein?

Bros, y'all eat turtles over there in Australia? I know some people do over here. @Robules a lot of people keep them as pets. My neighbor used to have them in his backyard, but a hawk came and grabbed one.

 

[2Thick]

View attachment 159496call me Shredder! Lol

@Robules looking really good on this. The muscles are thick and hard. Keep up the good work.

 

[ROIDDERS]

View attachment 159496call me Shredder! Lol

Really nice work on this. The biceps look absolutely huge. Keep up the good work. I love it. @Robules

 

[RoySimpson]

View attachment 159496call me Shredder! Lol

@Robules Looking great bro!

 

[Robules]

Machine preacher

25kg
20 rep warm up

39kg
12 rep
46kg
12 rep
53kg
12 rep
12 rep
12 rep
46kg
12 rep
12 rep
12 rep
39kg
12 rep
12 rep
12 rep
32kg
14 rep
14 rep
14 rep

Seated row machine

47kg

Neutral grip
20 rep
20 rep
20 rep


Palm up
12 rep
12 rep
12 rep

Lat pulldown machine palms forward
47kg
14 rep
14 rep
14 rep

Farmer carry 25kg each small gym laps x3

Shrugs 25kg dbell
32 rep
20 rep
15 rep

Tbar row

30kg plus bar
12 rep
12 rep
12 rep

Romanian dead lifts 45k

12 rep
12 rep
12 rep

Barbell curls 30kg burnout

16 rep
12 rep
12 rep

20kg

3x 12. Grip is fucked now

 

[LevButlerov]

Machine preacher

25kg
20 rep warm up

39kg
12 rep
46kg
12 rep
53kg
12 rep
12 rep
12 rep
46kg
12 rep
12 rep
12 rep
39kg
12 rep
12 rep
12 rep
32kg
14 rep
14 rep
14 rep

Seated row machine

47kg

Neutral grip
20 rep
20 rep
20 rep


Palm up
12 rep
12 rep
12 rep

Lat pulldown machine palms forward
47kg
14 rep
14 rep
14 rep

Farmer carry 25kg each small gym laps x3

Shrugs 25kg dbell
32 rep
20 rep
15 rep

Tbar row

30kg plus bar
12 rep
12 rep
12 rep

Romanian dead lifts 45k

12 rep
12 rep
12 rep

Barbell curls 30kg burnout

16 rep
12 rep
12 rep

20kg

3x 12. Grip is fucked now

a lot of volume there today killed in on preachers

 

[Tiger Salman Khan]

Machine preacher

25kg
20 rep warm up

39kg
12 rep
46kg
12 rep
53kg
12 rep
12 rep
12 rep
46kg
12 rep
12 rep
12 rep
39kg
12 rep
12 rep
12 rep
32kg
14 rep
14 rep
14 rep

Seated row machine

47kg

Neutral grip
20 rep
20 rep
20 rep


Palm up
12 rep
12 rep
12 rep

Lat pulldown machine palms forward
47kg
14 rep
14 rep
14 rep

Farmer carry 25kg each small gym laps x3

Shrugs 25kg dbell
32 rep
20 rep
15 rep

Tbar row

30kg plus bar
12 rep
12 rep
12 rep

Romanian dead lifts 45k

12 rep
12 rep
12 rep

Barbell curls 30kg burnout

16 rep
12 rep
12 rep

20kg

3x 12. Grip is fucked now

@Robules training looks on point man....how's the diet going?.....

 

[Robules]

@Robules training looks on point man....how's the diet going?.....

A little poor but given time of year.. not terrible.

 

[Robules]

 

[LevButlerov]

View attachment 161708

size and cuts dialing in and getting bigger and leaner @Robules

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Robules]

Bench

Warm up 70kg

1rm testing upto 130kg

Reps at 110kg

5
5

90kg
12
12

70kg

14
14
14
14

Incline

Lazy so using whatever was already on the bar
60kg

20 reps
20 reps
20 reps

Shoulder press 15kg each

14
14
14

Side laterals 9kg each
12
12
12

Tricep rope downs 15kg

20
20
20
20

Seated dips 100kg

10
10
10

60kg
15
15
15

Tricep single arm crossover 10kg

3 sets per arm 10 reps no break
As above 16 reps

 

[LevButlerov]

Bench

Warm up 70kg

1rm testing upto 130kg

Reps at 110kg

5
5

90kg
12
12

70kg

14
14
14
14

Incline

Lazy so using whatever was already on the bar
60kg

20 reps
20 reps
20 reps

Shoulder press 15kg each

14
14
14

Side laterals 9kg each
12
12
12

Tricep rope downs 15kg

20
20
20
20

Seated dips 100kg

10
10
10

60kg
15
15
15

Tricep single arm crossover 10kg

3 sets per arm 10 reps no break
As above 16 reps

Good day your volume though cardio?

 

[Robules]

Good day your volume though cardio?

Wife has got us an escort tonight.. so.. well.

 

[LevButlerov]

Wife has got us an escort tonight.. so.. well.

escort?

 

[Robules]

escort?

Yeah. Work hard. Play harder

 

[R.AP]

Machine preacher curls

39kg

15 rep
15 rep
15 rep

Lat pull downs
60kg
12 rep
12 rep
12 rep

Isolateral row
Close grip 100kg
8 rep
8 rep
8 rep


80kg

8 rep
8 rep
8 rep

60kg
10 rep
10 rep
10 rep

Shrug 20kg each

42 rep
42 rep
42 rep

Barbell curls 12.5kg don't judge

20 rep
20 rep
20 rep

Some curl i might have made up

Barbell Hammer curl using long straight barheld vertically and arms close grip like a Thailand prayer

12.5kg
3x20 rep

More preacher curls

32kg wide grip

14 rep
14 rep
14 rep

Hey Fella! Curls before back movements! Are arms a focus of yours at the moment?

 

[Robules]

Hey Fella! Curls before back movements! Are arms a focus of yours at the moment?

Yeah i probably should do back first on rotation though.

 

[R.AP]

Yeah i probably should do back first on rotation though.

Depends on your goals bro! If biceps are a point of focus for you and are more of a priority then your back then it makes perfect sense to hit em first, and hit em hard!

 

[Robules]

Bicep curls

15 kg each
12 rep
12 rep
12 rep

Lat pull down 60kg
12 rep
12 rep
12 rep

Cable.seated row 60kg
12 rep
12 rep
12 rep

Shrug dumbells 30kg each

30 rep
30 rep
30 rep

Machine preacher 49kg
14x3