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DAY 195 (BACK): 1. Deadlift: 3x20 - 342lb 2. Lat. Pulldowns: 3x20 - 200Ib 3. DB Pullovers: 3x20 - 96Ib 4. Bent Over Barbell Rows PB: 428Ib x 20 5. Neutral Grip: 3x20 6. Bent Over Lateral Raises: 3x20 - 59Ib 7. Barbell Curls: 3x20 - 122Ib 8. Incline DB Curls: 3x20 - 63lb 9. DB...

DAY 194 (CHEST): 1. Bench Press: 3x10 - 311Ib 2. Incline DB Fly: 3x20 - 76Ib 3. DB Fly: 3x20 - 71Ib 4. Seated Cable Fly: 3x20 - 106Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 114Ib 6. Cable Overhead Tricep Extensions: 3x20 - 113Ib 7. DB Tricep Kickbacks: 3x20 -...

DAY 193 (LEG): 1. Back Squats (safety squat bar): 3x15 - 411Ib 2. Barbell Hack Squats: 3x20 - 130Ib 3. Heel Elevated Sith Squat: 467lb x15 4. Leg Extensions (banded): 3x20 - 222Ib 5. DB Lunges: 3x20 each - 75Ib 6. Stiff Legged Deadlifts: 4x20 - 139Ib 7. Seated Leg Curls: 3x20 - 74Ib 8...

DAY 192 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 383lb 2. Incline Bench Press: 3x20 - 240Ib 3. Cable Upright Rows: 3x20 - 172Ib 4. DB Lateral Raises: 4x20 - 68Ib 5. DB Shrugs: 3x20 - 121Ib 6. Lying Leg Raises: 3x15 7. Sit Ups: 4x15 8. Planks: 3x90secs Cardio: 15-20 mins Daily...

DAY 191 (BACK): 1. Deadlift: 3x20 - 337lb 2. Lat. Pulldowns: 3x20 - 195Ib 3. DB Pullovers: 3x20 - 91Ib 4. Bent Over Barbell Rows PB: 423Ib x 20 5. Neutral Grip: 3x20 6. Bent Over Lateral Raises: 3x20 - 54Ib 7. Barbell Curls: 3x20 - 117Ib 8. Incline DB Curls: 3x20 - 58lb 9. DB...

DAY 190 (CHEST): 1. Bench Press: 3x10 - 306Ib 2. Incline DB Fly: 3x20 - 71Ib 3. DB Fly: 3x20 - 66Ib 4. Seated Cable Fly: 3x20 - 101Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 109Ib 6. Cable Overhead Tricep Extensions: 3x20 - 108Ib 7. DB Tricep Kickbacks: 3x20 -...

DAY 189 (LEG): 1. Back Squats (safety squat bar): 3x15 - 411Ib 2. Barbell Hack Squats: 3x20 - 130Ib 3. Heel Elevated Sith Squat: 467lb x15 4. Leg Extensions (banded): 3x20 - 222Ib 5. DB Lunges: 3x20 each - 75Ib 6. Stiff Legged Deadlifts: 4x20 - 139Ib 7. Seated Leg Curls: 3x20 - 74Ib 8...

They're great for the calves, wonder why people don't rate them though

Thanks mate

Thanks mate

They're awesome mate

👍🏻

Thanks

Thanks mate, yeah the dinner is lit TBH

Haha thanks mate

DAY 188 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 383lb 2. Incline Bench Press: 3x20 - 240Ib 3. Cable Upright Rows: 3x20 - 172Ib 4. DB Lateral Raises: 4x20 - 68Ib 5. DB Shrugs: 3x20 - 121Ib 6. Lying Leg Raises: 3x15 7. Sit Ups: 4x15 8. Planks: 3x90secs Cardio: 15-20 mins Daily...

DAY 187 (BACK): 1. Deadlift: 3x15 - 337lb 2. Lat. Pulldowns: 3x20 - 195Ib 3. DB Pullovers: 3x20 - 91Ib 4. Bent Over Barbell Rows PB: 423Ib x 20 5. Neutral Grip: 3x20 6. Bent Over Lateral Raises: 3x20 - 54Ib 7. Barbell Curls: 3x20 - 117Ib 8. Incline DB Curls: 3x20 - 58lb 9. DB...

DAY 186 (CHEST): 1. Bench Press: 3x10 - 306Ib 2. Incline DB Fly: 3x20 - 71Ib 3. DB Fly: 3x20 - 66Ib 4. Seated Cable Fly: 3x20 - 101Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 109Ib 6. Cable Overhead Tricep Extensions: 3x20 - 108Ib 7. DB Tricep Kickbacks: 3x20 -...

DAY 185 (LEG): 1. Back Squats (safety squat bar): 3x15 - 411Ib 2. Barbell Hack Squats: 3x20 - 130Ib 3. Heel Elevated Sith Squat: 467lb x15 4. Leg Extensions (banded): 3x20 - 222Ib 5. DB Lunges: 3x20 each - 75Ib 6. Stiff Legged Deadlifts: 4x20 - 139Ib 7. Seated Leg Curls: 3x20 - 74Ib 8...

DAY 184 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 383lb 2. Incline Bench Press: 3x20 - 240Ib 3. Cable Upright Rows: 3x20 - 172Ib 4. DB Lateral Raises: 4x20 - 68Ib 5. DB Shrugs: 3x20 - 121Ib 6. Lying Leg Raises: 3x15 7. Sit Ups: 4x15 8. Planks: 3x90secs Cardio: 15-20 mins Daily...