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FRIDAY
SHOULDER CALVES CHEST
smith press 3x10 80-100
Behind smith press 3x10 60kg
Dumbbell rear chest on seat 2x12 30kg
dumbell rear delt reverse 3x12 30kg
cable rear delt bent over 3x12 12kg
side raise cable 3x12 7.5 on stack
side raise dumbbell chest on seat 3x12 20
upright row bar 2x15 35-245kg
Front raise dumbbell 3x18-2x20kg
seated calves 3x10 100kg
Flat plated press 3x10 120kg p
Flat press cable 3x12 14
Machine fly 3x10 113kg
machine press 3x10 66kg
Was a okay session shoulders need to fill back out as feel way to flat but good session overall
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SATURDAY
BICEP TRICEP
rope pushdown 3x12 18-23
1 arm roe 3x12 9kg
Skull db behind 3x10 14kg9
Skull crush easybar 3x12 30kg
Reverse cable 3x15 18kg15 23kg
bicep curl easy bar 3x12 20kg
Preacher cable 3x12-10 23-27-32kg
concentration curl 3x10 16kg
hammer curl dumbbell 3x10 20kg
hammer cable 3x10 23kg
decline bicep curl 3x12 8kg
Good arm session great pump
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MONDAY
BACK TRAPS FOREARM
BACK TRICEP FOREARM
rope pull 3x12 full stack plus 20kg
t bar row 3x12 120-140kg 10 160kg 10
pulldown 3x10 73kg
1 arm row 3x12 32kg
behind 3x12 50-65-65kg
1 arm high cable 2x10 30kg
Rope 3x12 41x20-502x12
Rack pull 2x10 240kkg
TRAPS
plated shrug 2x10 130kg
db shrug 3x15 50kg
smith behind 3x12 120kg
cable squeeze 3x15 68kg
FOREARM
bb curl 3x10 100-120x2
reverse curl 3x12 40kg
cable curl 3x12 64kg
Very good session feeling everything coming back strong now
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TUESDAY
CHEST DELTS
slight incline 3x10 100-110-120kg 8
flat press plated 3x10 120kg
cable fly 3x12 27kg
cable upper 3x15 9-142x15
machine press 3x10 73kg
Flat db fly 3x10 20kg
High incline press 3x12 50kg
fly machine 3x12 73-86x2
Side raise db 3x10 20kg
side raise cable 3x12 12kg
rear delt cable 3x12 12kg
Good session chest nice and full still need another good few weeks with this did some supersets too
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THURSDAY
Bicep tricep forearm
rope pushdown 3x12 27kg
1 arm roe 3x12 9-2x14kg
Close grip smith 3x10 80–100
Skull db behind 3x10 14kg9
Skull crush easybar 3x12 30-40
Reverse cable 3x15 18kg15 23kg
bicep curl easy bar 3x12 30-2x40kg
Incline db 3x12 10-2x12kg
preacher 3x10 20kg
concentration curl 2x10 24kg
hammer curl dumbbell 3x12 32kg
hammer rope db seated 3x12 14kg
concentration curl 2x12 16kg
FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg
supposed to be legs but today feeling a bit sick so changed it up still a good workout
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SATURDAY
QUAD ABDUCTOR ADDUCTOR
hack squat 4x10 80kg drop set
leg press 2x20 350kg
wide stance leg press 2x20 300kg drop set
1 leg press 3x20 50-1002x20
leg curl 1 leg 2x20 32kg
2 leg curl 2x15 66kg
lying hamstring 2 leg 3x15 54-66-79kg
standing hamstring 3x12 32-39-45kg
stiff leg db 3x12 50kg
Abductor 3x15 73kg
Adductor 3x12 73kg
calves seated 3x15 80kg
hack 3x15 80-120kgx2
Good session not pushing hacks yet work up been 3 years since I did them but again weight means nothing slow control also did supersets leg curl then leg press machine overall good workout
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MONDAY
SHOULDER CHEST
smith press 3x8 110kg
Behind smith press 3x10 60-2x80kg 8
Dumbbell rear chest on seat 2x12 30kg
dumbell rear delt reverse 3x12 30kg
cable rear delt bent over 3x15 23kg
cable to forehead 3x12 91kg
side raise cable 3x12 14kg
side raise dumbbell 3x12 20
upright row bar 2x15 45kg
Front raise dumbbell 3x10 20kg
Flat plated press 3x10 160kg
Flat press cable 3x12 14
Machine fly 3x10 113kg
machine press 3x10 66kg
Great session calories increased now 5800 4000 was way to low but loving the pump
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TUESDAY
BACK TRAPS
rope pull 3x12 full stack plus 20kg
pulldown plates 3x10 160kg
t bar row bent over 3x12 80kg
pulldown 3x10 86kg
1 arm row 3x12 39-2x52kg
behind 3x12 75kg
1 arm high cable 2x12 73kg
Rope 3x12 41x20-502x12
Rack pull 2x8 270kg
TRAPS
plated shrug 2x10 130kg
db shrug 2x15 50kg
bb shrug 3x12 170kg
cable squeeze 3x15 68kg
Great session changed up t bar row more bent over instead of upright so much better never did it like this
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WEDNESDAY
Bicep tricep forearm
rope pushdown 3x10 30kg
superset pushdown 32kg
1 arm rope 3x12 12kg
superset reverse 22kg
skull db behind 3x10 14-2x18kg
Close grip smith 3x10 80-90-100kg 8
Skull crush easybar 3x12 30-45kg
Reverse cable 3x15 23kg
BICEP
curl easy bar 45kg
superset hammer 18kg - preacher 20kg
Incline db 3x10 18kg
concentration curl 3x10 18kg
Preacher machine 3x10 50kg superset hammer rope 10kg
bicep curl into reverse 3x10 16kg
forearms not counted
Great session lots of volume supersets arms where crazy pumped
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THURSDAY
QUAD ABDUCTOR ADDUCTOR
hack squat 3x10 120-160-200-8-220 4
wide stance leg press 3x20 250kg
1 leg press 3x20 100-2x150 15
leg curl 1 leg 3x15 32kg
2 leg curl 3x15 66kg
leg press 88kg
lying hamstring 2 leg 3x12 73-82-91kg
seated hamstring 3x12 66kg
standing hamstring 3x12 39-2x45
stiff leg db 3x12 50kg
Abductor 3x10 86-2x100kg
Adductor 3x12 100kg
calves seated 3x15 80kg
hack 3x15 120kg
Good session pushed hacks tonight was Heavy slow and rest pause but will build it up now I know where I am
