Shoulders
4 x 15 reps + warm up controlled tempo
Machine press
1 x 25 warm up
1 x 30
1 x 40
1.x 45
Cybex machine press
1 x 25
1.x 30
1 x 35
1.x 40 3 second pause each rep at bottom
Seated side raise
1 x 20
1.x.30
1.x 40
1.x 45
Rear Peck deck
1 x 30
1 x 35
1.x 40
1 x 50
Cable upright row...
Hey Brother bear
Yeah gonna continue reta with some 5amino1mq
TRT dose .5ml once a week, have also added slupp332
Protein has always been kept high 6 days a week
With 1 carb load meal once a week
Tricep Cable extension 3 ways
1 x set 60 both arms
Straight down x 20
Across body x 20
Arm over head x 20
Full extensions to work short head and long head of tricep
Felt the burn after 10
Weight 8.75 kgs x 3 sets
Tricep bar push down
6 x 15 reps
1 x 28.75
2 x 31.25
1 x 33.75
2 x 36.25
1 x 38.75...
Hey Jay due to work commitments I can do this until Saturday this is the only day I can send all info as per our conversation via email Wednesday 1.10.25
Incline leg press
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg
Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70
Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45
Seated side.leg press
Single
4 x 20
2 x 95
1 x.105
1.x.115
Calf Raises
4 x 12
1.x.65
1.x 75
1.x 85
1.x.95
Seated leg curl
4...
Back traps rear shoulders abbs are next
assistance chin ups 6 sets to failure
6 x sets to failure
1 arm machine row mid back,
1 warm up 20 reps slow and steady
1.x.20 warm up @ 40kg
3 working slow as **** 10 to 12 reps
1 x 45
1.x.50
1. x 60
High row 4 sets half fulls 10 to 12 reps lat pull...
Arm day
Dip machine superset with preacher curl
1 x warm up 1 x 25
1 x 60
1.x.70
1.x 80
Superset Preacher curl
1 x 45
1.x 55
1.x 65
1.x 75
Rope triceps extension cable superset
1 x 28.75
1.x 31.25
1.x 33.75
1 x 36.25
Rope hammer curls
1 x 11.75
1 x 13.25
1 x 16.75
1 x 18.25
Triceps bicep...
Chest,
Peck deck superset assist dips
4 to 6 sets 16 to 8 reps
1 x 25 warm up
1 x 40
1 x 50
1 x 60
1.x.70
4 x 12 dips superset
Cybex incline press
4 sets 10 to 8 reps
1 x 35
1.x 40
1 x 45
1.x.50
Machine press 3 sets all done as drop sets
1 x 40
1 x 50
1 x 60
Peck deck 2 sets 20 reps
2...
Start with rear shoulders
Peck deck machine once more But..
Single arm super slow mind muscle concetion, non stop left side right side and so on for 6 sets 12 to 15 rep's
1 x 15 warm up
2 x 25
2 x 35
2 x 45
Seated cable row ( wide grip)
1 warm up
1 x 30
3 working, Small or narrow grip 3...
Leg press 5 sets 20 reps each set
5 set x 50kg
Hack squat 6 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
Leg extension superset
2 x 40kg double and single
2 x 47kg single
4 x 54 x 6 slow and controlled reps
Then 10 pump reps, quads on fire
Hamstring curl
4...
Back traps rear shoulders abbs are next
assistance chin ups 6 sets to failure
6 x sets to failure
1 arm machine row mid back,
1 warm up 20 reps slow and steady
1.x.20 warm up @ 40kg
3 working slow as **** 10 to 12 reps
1 x 45
1.x.50
1. x 60
High row 4 sets half fulls 10 to 12 reps lat pull...
Shoulders
4 x 15 reps + warm up controlled tempo
Machine press
1 x 25 warm up
1 x 30
1 x 40
1.x 45
Cybex machine press
1 x 25
1.x 30
1 x 35
1.x 40 3 second pause each rep at bottom
Seated side raise
1 x 20
1.x.30
1.x 40
1.x 45
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x...