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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 70kg x10 x4 @1min
Made reps on db rows and pull downs
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Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, leg extensions, dips, pushdowns and hammer curls
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 70kg x10 x4 @1min
Made reps on db rows and pull downs
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Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, hammer curls and shrugs
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 70kg x10 x4 @1min
Made reps on db rows and pull downs
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Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, hammer curls and shrugs
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Last night's workout
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 70kg x10 x4 @1min
Made reps on db rows and pull downs
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Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls and shrugs
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Last night's workout
Upped weight for pulldowns
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 75kg x8 x4 @1min
Made reps on db rows
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Upped weight for squats
Back squats 180, 190, 200, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on straight leg deads, leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls and shrugs
