top of page


Chest and Triceps

Bench Press 2x8@185 1x5@205 1x3@185

Incline DB Bench 1x8@70 2x7@70

Chest Dip 3x12 Weighted

Cable Cross 3x10@40

Machine Bench 165 down to 35

DB Skullcrusher 3x10@30

Cable Kickback 3x12@40

Cable Tricep Extension 3x10@90

Plank 3x 60 sec

Side Bend 3x10@45

Back and Biceps

One Arm DB Row 3x8@70

Pull Ups 8,6,6

T Bar Row 3x8@70

Cable Row 3x10@90

Preacher Curl 1x8@85 2x8@75

Concentration Curl 3x8@30

Seated DB Curl 3x8@30

Plank 3x60sec

Side Bend 3x10@45


Seated DB Press 8,8,6 @65

Seated Arnold Press 10,10,8 @50

DB Lat Raise 10,8,8@25

Hammer Strength Press 3x15@45

DB Shrug 3x10@65

Upright Row 3x12@45

Plank 3x60 sec

Side Bend 3x10@45


Squats 3x10@135

Leg Press 3x15@180

DB Lunge 3x8@50

Leg Extension 3x8@135

Stiff Leg Deadlift 3x8@95

Leg Curl 3x8@135

Standing Calf Raise 3x15@120

Seated Calf Raise 3x10@90

Hanging Leg Raise x 50

Overall good week of workouts. I did feel early fatigue during my shoulder workout so went a little bit lighter with higher volume trying to listen to my body. Also very light on legs I have been working on mobility drills trying to unlock my hips as thats what led to injury last time so slow and steady on squats.

1 view0 comments

Recent Posts

See All


Chest and Triceps Bench 2x8@185 1x5@205 1x3@185 Incline DB Bench 1x8@75 1x6@75 1x7@70 Chest Dip 2x15 1x12 DB Fly 3x8@40 Machine Bench Burnout 180 down to 35 all sets to failure DB Skullcrusher 3x8@30


Post: Blog2_Post
bottom of page