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Monday- 30/09/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb LATERAL RAISE -...

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Sunday - 29/09/2024 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb INCLINE DUMBBELL...

Friday - 27/09/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x20, 15, 12 - W: 297 lb HACK SQUAT - 4x20, 15, 12 - W: 357 lb LEG PRESS - 4x20, 15, 12 - W: 519 lb DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 75 lb LYING LEG CURL - 4x20, 15, 12 - W: 151 lb SEATED CALF RAISE - 4x20, 15, 15 - W: 231 lb...

Wednesday - 25/09/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 340 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 99 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 180 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 218 lb SEATED ROW - 4x20, 15, 12, 10 - W: 189 lb SINGLE ARM LAT PULL DOWN - 4x20...

Monday- 23/09/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb LATERAL RAISE -...

Sunday - 22/09/2024 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb INCLINE DUMBBELL...

Friday - 20/09/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x15, 12, 10 - W: 297 lb HACK SQUAT - 4x15, 12, 10 - W: 357 lb LEG PRESS - 4x15, 12, 10 - W: 519 lb DUMBBELL WALKING LUNGE - 4x15, 12, 10 - W: 75 lb LYING LEG CURL - 4x15, 12, 10 - W: 151 lb SEATED CALF RAISE - 4x20, 15, 15 - W: 231 lb...

Wednesday - 18/09/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 340 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 99 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 180 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 218 lb SEATED ROW - 4x20, 15, 12, 10 - W: 189 lb SINGLE ARM LAT PULL DOWN - 4x20...

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Monday- 16/09/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb LATERAL RAISE -...

Sunday - 15/09/2024 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb INCLINE DUMBBELL...

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