Chest / arms
In 6am
Out 7am
Incline smith machine bench
50kg x 22
90kg x 12
90kg x 8
90kg x 5
Seated cable fly - sitting far forward
Weight per side
10kg x 14
12.5kg x 10
12.5kg x 8
10kg x 10
Standing decline cable press
Weight per side
18.75kg x 12
18.75kg x 12
18.75kg x 8
Standing cable front raises . Palms up meeting handle at full range top of chest
Weight per side.
11.25kg x 12
11.25kg x 10
11.25kg x 9
Matrix preacher curl - machine
41kg x 16
54kg x 12
54kg x 9
Tricep extension - machine nautilus impact
35kg x 16
45kg x 12
45kg x 10
Dumbell hammer curls
20kg x 10
20kg x 10
20kg x 9
Reverse cable curls - wide grip straight bar
25kg x 16
32.5kg x 12
32.5kg x 11
In 6am
Out 7am
Incline smith machine bench
50kg x 22
90kg x 12
90kg x 8
90kg x 5
Seated cable fly - sitting far forward
Weight per side
10kg x 14
12.5kg x 10
12.5kg x 8
10kg x 10
Standing decline cable press
Weight per side
18.75kg x 12
18.75kg x 12
18.75kg x 8
Standing cable front raises . Palms up meeting handle at full range top of chest
Weight per side.
11.25kg x 12
11.25kg x 10
11.25kg x 9
Matrix preacher curl - machine
41kg x 16
54kg x 12
54kg x 9
Tricep extension - machine nautilus impact
35kg x 16
45kg x 12
45kg x 10
Dumbell hammer curls
20kg x 10
20kg x 10
20kg x 9
Reverse cable curls - wide grip straight bar
25kg x 16
32.5kg x 12
32.5kg x 11