We got this @YAT35YThe man leading by example!! Let’s get it brother!![]()
Peck deck flys, round foam behind back
Floating off seat
20 x 40kg
20 x 60kg
15 x 70kg
10 x 80kg
Chest press cyblex both arms.up
One down one up
20 x 30kg
20.x 50kg
20.x 50kg
Dual press
25 x 50kg
Chest press incline Seated superset
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg
Chest.dips
4.x.10 reps
Tricep.supersets
Cable tricep rope extensions
20 x 11.25kg x 2
Rope extend with wide spilt
Rope Extensions straight down to quads
20 x 11.25
3 sets
Skull Crushers
10 x 10kg rear Skull Crushers behind head
10 x 10kg skull crusher to forehead
10 x 10kg tricep Chest press
2.further reps @ 15kg bar
Machine my bro.. going to be an awesome 16 weeks for you! Looking forward to it!Peck deck flys, round foam behind back
Floating off seat
20 x 40kg
20 x 60kg
15 x 70kg
10 x 80kg
Chest press cyblex both arms.up
One down one up
20 x 30kg
20.x 50kg
20.x 50kg
Dual press
25 x 50kg
Chest press incline Seated superset
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg
Chest.dips
4.x.10 reps
Tricep.supersets
Cable tricep rope extensions
20 x 11.25kg x 2
Rope extend with wide spilt
Rope Extensions straight down to quads
20 x 11.25
3 sets
Skull Crushers
10 x 10kg rear Skull Crushers behind head
10 x 10kg skull crusher to forehead
10 x 10kg tricep Chest press
2.further reps @ 15kg bar
That's the plan cobber 1kg gone thus far, more is yet to come20kgs off, you got this matey.
Stick to the plan and weight should fall off.
will need to change your name from Pappa Shane to quad Zila Shane soon! seriously a solid leg seshLying 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.
It's only a small session cobber..will need to change your name from Pappa Shane to quad Zila Shane soon! seriously a solid leg sesh
Rear shoulder extension
2 x 10
2 x 20
2 x 25
2 x 30
1 arm machine row
1 x 75
1 x 80
1.x 90
1.x 100
1.x 110
1 x 120
Leg press bent over row
3.x 20
1.x 30
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
3 x 80
1 arm high row
2 x 50
2 x 60
2.x 70
Dropset
2 x 60
2 x 50
Cable shrugs front
2 x.25
Cable shrugs rear
2 x 25
Plate rear shrugs
2.x 25
Treadmill 20 min
Weight down to 112.9
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.