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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...

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 8 x 20kg Leg extension superset 2 x 80kg double and single 2 x 54kg single 4 x 47 x 6 slow and controlled reps Hamstring curl 4 sets 12 reps each Squeeze at...

Back traps rear shoulders abbs are next 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 downs super...

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 Face pulls Half - fulls 5 second count return 21.25 x 15 23.75...

Hey mate certainly am still on Has done wonders for me

Upper Chest flys 5 x 15 1 x 6.25 1.x 8.75 1.x 11.25 1 x 13.75 1 x 16.25 Converging chest press 6 x 12 2 x 50 2.x 60 2.x.70 Leg extension superset 2 x 40kg double and single 2 x 47kg double and single Hamstring curl 4 sets 12 reps each Squeeze at bottom 3 seconds 2 x 90 kgs 2 x 110 kgs...

Back traps rear shoulders abbs are next 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 downs super...

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 Face pulls Half - fulls 5 second count return 21.25 x 15 23.75...

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 8 x 20kg Leg extension superset 2 x 80kg double and single 2 x 54kg single 4 x 47 x 6 slow and controlled reps Hamstring curl 4 sets 12 reps each Squeeze at bottom...

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 11.25 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...

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...

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 8 x 20kg Leg extension superset 2 x 80kg double and single 2 x 54kg single 4 x 47 x 6 slow and controlled reps Hamstring curl 4 sets 12 reps each Squeeze at bottom...

Back traps rear shoulders abbs are next 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 downs super...

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 Face pulls Half - fulls 5 second count return 21.25 x 15 23.75...