Recent content by Blasteroid

Abs workout 18/4/25 Supported boat crunches 10 X 5 sets Hanging leg raises into side raises 4x4x4 4 sets Cable crunch 10 X 5 sets Decline leg raises 10 X 4 sets Foam roller crunches 10 X 5 sets 5 minute plank workout 1 min basic plank, 30 sec elbow plank, 1 min leg raised plank 30 seconds each...

Arm Day 17/4/25 All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg. 10kg x 2 dumbbells lying skull crushers x100 No rest straight into...

Abs workout 16/4/25 Supported boat crunches 10 X 5 sets Hanging leg raises into side raises 4x4x4 4 sets Cable crunch 10 X 5 sets Decline leg raises 10 X 4 sets Foam roller crunches 10 X 5 sets 5 minute plank workout 1 min basic plank, 30 sec elbow plank, 1 min leg raised plank 30 seconds each...

Training 15/4/25 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg plate each hand 20x5 sets Fly 20kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40 x 5 sets 1 min 24kg kettlebell swings

Training 14/4/25 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg weight plate each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 40kg 5sets Vertical leg press 120kg X 20x10 quads X 20x10 calves...

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Training 8/4/25 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg plate each hand 20x5 sets Fly 20kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40 x 5 sets 1 min 24kg kettlebell swings

Abs workout 7/4/25 Supported boat crunches 10 X 5 sets Hanging leg raises into side raises 4x4x4 4 sets Cable crunch 10 X 5 sets Decline leg raises 10 X 4 sets Foam roller crunches 10 X 5 sets 5 minute plank workout 1 min basic plank, 30 sec elbow plank, 1 min leg raised plank 30 seconds each...

Training 6/4/25 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg weight plate each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 40kg 5sets Vertical leg press 120kg X 20x10 quads X 20x10 calves Sissy...

Training 2/3/25 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg plate each hand 20x5 sets Fly 20kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40 x 5 sets 1 min 24kg kettlebell swings

Arm Day 1/3/25 All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg. 10kg x 2 dumbbells lying skull crushers x100 No rest straight into...

Abs workout 31/3/25 Supported boat crunches 10 X 5 sets Hanging leg raises into side raises 4x4x4 4 sets Cable crunch 10 X 5 sets Decline leg raises 10 X 4 sets Foam roller crunches 10 X 5 sets 5 minute plank workout 1 min basic plank, 30 sec elbow plank, 1 min leg raised plank 30 seconds each...

Training 30/3/25 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg weight plate each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 40kg 5sets Vertical leg press 120kg X 20x10 quads X 20x10 calves...

Abs workout 28/3/25 Supported boat crunches 10 X 5 sets Hanging leg raises into side raises 4x4x4 4 sets Cable crunch 10 X 5 sets Decline leg raises 10 X 4 sets Foam roller crunches 10 X 5 sets 5 minute plank workout 1 min basic plank, 30 sec elbow plank, 1 min leg raised plank 30 seconds each...

Arm Day 27/3/25 All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg. 10kg x 2 dumbbells lying skull crushers x100 No rest straight into...