Recent content by powerlifts

Chest & Triceps Flat Bench 4 sets, 8 to 12 reps Weight: 95-110 kg Incline DB 4 sets, 8-12 reps Weight: 30kg, 35kg, 40kg, 45kg Incline bench 4 sets, 8-12 reps Weight: 70-90 kg Peck Deck 4 sets, 10-12 reps Weight: 55kg - 65 kg Cable Machine- Bar push-down 4 sets, 10-12 reps Weight: 40 to 50kg...

Back & Bi's Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs Shrugs: 6 sets 35kg DB Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps...

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand Leg...

Chest & Triceps Flat Bench 4 sets, 8 to 12 reps Weight: 95-110 kg Incline DB 4 sets, 8-12 reps Weight: 30kg, 35kg, 40kg, 45kg Incline bench 4 sets, 8-12 reps Weight: 70-90 kg Peck Deck 4 sets, 10-12 reps Weight: 55kg - 65 kg Cable Machine- Bar push-down 4 sets, 10-12 reps Weight: 40 to 50kg...

Back & Bi's Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs Shrugs: 6 sets 35kg DB Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps...

Had to rush today and left out a few workouts. Squats:4 sets 9 reps 100kgs, 9 reps 110kgs, 7 reps 115kgs, 6reps 125kgs Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs Leg Extensions:4 sets...

Chest & Triceps Flat Bench 4 sets, 8 to 12 reps Weight: 95-110 kg Incline DB 4 sets, 8-12 reps Weight: 30kg, 35kg, 40kg, 45kg Incline bench 4 sets, 8-12 reps Weight: 70-90 kg Peck Deck 4 sets, 10-12 reps Weight: 55kg - 65 kg Cable Machine- Bar push-down 4 sets, 10-12 reps Weight: 40 to 50kg...

Back & Bi's Bent Over Barbell Rows:3 sets 10 reps 65kgs, 8 reps 70kgs, 8 reps 75kgs Seated Cable Rows:3 sets 12 reps 65kgs, 10 reps 70kgs, 10 reps 75kgs Lat Pulldowns: 3 sets 12 reps 70kgs, 10 reps 70kgs, 10 reps 75kgs Shrugs: 6 sets 35kg DB Standing Barbell Curls:3 sets 12 reps 35kgs, 10 reps...

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand Leg...

Chest & Triceps Flat Bench 4 sets, 8 to 12 reps Weight: 95-110 kg Incline DB 4 sets, 8-12 reps Weight: 30kg, 35kg, 40kg, 45kg Incline bench 4 sets, 8-12 reps Weight: 70-90 kg Peck Deck 4 sets, 10-12 reps Weight: 55kg - 65 kg Cable Machine- Bar push-down 4 sets, 10-12 reps Weight: 40 to 50kg...

Back & Bi's Bent Over Barbell Rows:3 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs Seated Cable Rows:3 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs Lat Pulldowns: 3 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs Shrugs: 6 sets 30kg DB Standing Barbell Curls:3 sets 12 reps 30kgs, 10 reps...

Squats:4 sets 9 reps 90kgs, 9 reps 100kgs, 7 reps 110kgs, 6reps 120kgs Leg Press:4 sets 14 reps 220kgs, 10 reps 230kgs, 10 reps 240kgs, 8 reps 250kgs Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs Walking Lunges:4 sets 25kgs, 25kgs, 25kgs, 30kgs each hand Leg...

Chest & Triceps Flat Bench 4 sets, 8 to 12 reps Weight: 95-110 kg Incline DB 4 sets, 8-12 reps Weight: 30kg, 35kg, 40kg, 45kg Incline bench 4 sets, 8-12 reps Weight: 70-90 kg Peck Deck 4 sets, 10-12 reps Weight: 55kg - 65 kg Cable Machine- Bar push-down 4 sets, 10-12 reps Weight: 40 to 50kg...

No dramas in pinning after you mix.

Back & Bi's 7km jog Bent Over Barbell Rows:3 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs Seated Cable Rows:3 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs Lat Pulldowns: 3 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs Shrugs: 6 sets 30kg DB Standing Barbell Curls:3 sets 12 reps 30kgs...