Approved Log Body transformation Shaneo75 2025

[Dunstone]

Leg press 5 sets 20 reps each set
Warm up set x 50kg
2 x 90kg
3 x 120kg

Hack squat 4 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
2 x 50kg

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


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg

Are hip thrusts included in your programs? I believe they can be an excellent way to round off a leg session that emphasises hamstrings. Max benefits occur with eye contact with then bloke in the squat rack

 

[John smith 4929]

Leg press 5 sets 20 reps each set
Warm up set x 50kg
2 x 90kg
3 x 120kg

Hack squat 4 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
2 x 50kg

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


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg

Nice routine

 

[shaneo75]

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
5 x 12
2 x 40
2.x 50
2.x.60

Multi Lateral chest press
5 x 15
1 x 35
1 x 45
1 x 55
2 x 65

Seated chest press
5 x 15
2 x 50
2.x 55
1 x 60

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

 

[shaneo75]

Nice routine

Thanks cobber

 

[shaneo75]

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 working
1 x 35
1 x 40
1.x 45



Next leg press row( on leg machine I showed you) super slow and controlled 3 working sets
3 x 20kg

Machine lat pull down( you choose machine) 4 working sets
1 x 25
1 x 35
1 x 45
1 x 55

Assisted chin up,, narrow grip 1 set failure, wide grip 1 set to failure

Traps you choose 4 sets
4 x 20kg each side

,


abs you choose
Seated ab crunch
4 x 30kg

 

[ironguru]

You've ticked the boxes boss, rear delts to traps

 

[shaneo75]

Leg press 5 sets 20 reps each set
Warm up set x 50kg
2 x 90kg
3 x 120kg
4 x 150 legs gave out at 15

Hack squat 6 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
2 x 50kg
2 x 60kg

Leg extension superset
2 x 40kg double and single
2 x 47kg double and single
4 x 87.5kg 6 slow and controlled reps
Then 10 pump reps, quads on fire




Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg

 

[shaneo75]

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 downs super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60


Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg

Rear traps
4 x sets 20
10 x slow
10.x pump
23.25kgs
31.25 kgs
33.75 kgs
41.25 kgs

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

French press with straps
4 x sets x 40kgs x 20 reps
5 second pause top full stretch
5 second pause bottom

Ab s your choice
Lift up knee crunchs
2 x 25

 

[shaneo75]

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 machine
1 x 40
1.x.50
1.x.60
1.x 65

triceps extensions superset close grip curl
1 x 40
1.x.50
1.x.60
1.x 65

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5

 

[shaneo75]

Lying leg curls 2 warm up sets 12-15 reps 3 working set 8 to 12 reps
2 x 25 warm ups
1.x 45
1 x 55
1.x.65
Seated leg curl 1 bridge set 10 to 12 reps
3 working sets 10 reps
1 x 75
1.x 90
1 x 110
1 x 130
Hamstring deadlift machine 3 working set( don't use your back ,feel it in ass and hamstring, stick your ass out)
1.x.40
2 x 50


Hack squat 7 sets 12 to 15 reps ONLY 30 secs rest in between each set, deep controlled
7 x 40
Legs were on fire

Leg extension 1 set for 60 sec ,don't care about reps 60 secs non stop
42 reps in 60
ALL LEGS 3secs on the negative 2 sec on the positive
ie going down count 1 2 3 going up count 1 2

Calf's 7 sets 30 sec rest in between each set 20 reps of what ever u can do for calfs
7 x Standing Calf Raises 30.seconds between each one.

 

[shaneo75]

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 machine
1 x 40
1.x.50
1.x.60
1.x 65

triceps extensions superset close grip curl
1 x 40
1.x.50
1.x.60
1.x 65

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5

3 way tricep superset
60 reps each arm
cable tricep pull down
Across body tricep extension
Raised arm.tricep extension
8.75kg

 

[Dunstone]

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 machine
1 x 40
1.x.50
1.x.60
1.x 65

triceps extensions superset close grip curl
1 x 40
1.x.50
1.x.60
1.x 65

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5

3 way tricep superset
60 reps each arm
cable tricep pull down
Across body tricep extension
Raised arm.tricep extension
8.75kg

I’d totally give you a high five right now, but my arms and shoulders are completely wiped out! Gotta love arm day!

 

[shaneo75]

I’d totally give you a high five right now, but my arms and shoulders are completely wiped out! Gotta love arm day!

 

[shaneo75]

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 downs super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60


Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg

Rear traps
4 x sets 20
10 x slow
10.x pump
23.25kgs
31.25 kgs
33.75 kgs
41.25 kgs

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

French press with straps
4 x sets x 40kgs x 20 reps
5 second pause top full stretch
5 second pause bottom

Ab s your choice
Lift up knee crunchs
2 x 25

 

[shaneo75]

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 70

Bicep individual Curls
1 x 10 x 20
1 x 15 x 20
1 x 20 x 20

Bicep curl machine
60 x 25kg non stop


Seated ab crunch machine
35kg x 25 x 4 sets
100 reps

 

[Fletch Elliot]

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 70

Bicep individual Curls
1 x 10 x 20
1 x 15 x 20
1 x 20 x 20

Bicep curl machine
60 x 25kg non stop


Seated ab crunch machine
35kg x 25 x 4 sets
100 reps

still smashing it...super consistent

 

[shaneo75]

still smashing it...super consistent

Thank ypu brother

 

[shaneo75]

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
5 x 12
2 x 40
2.x 50
2.x.60

Multi Lateral chest press
5 x 15
1 x 35
1 x 45
1 x 55
2 x 65

Seated chest press
5 x 15
2 x 50
2.x 55
1 x 60

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 25 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

 

[ironguru]

Great volume there Shane

 

[shaneo75]

Just trying to follow in your footsteps brother