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Friday - 07/02/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 337 lb HACK SQUAT - 4x25, 20, 15 - W: 397 lb LEG PRESS - 4x25, 20, 15 - W: 559 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 114 lb LYING LEG CURL - 4x25, 20, 15 - W: 191 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 271 lb...

Wednesday - 05/02/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb SINGLE ARM LAT PULL DOWN - 4x20...

Monday- 03/02/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 236 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 134 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 190 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 113 lb LATERAL RAISE -...

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Sunday - 02/02/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 251 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 138 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 154 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 146 lb INCLINE DUMBBELL...

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Haha, the gym protocol are a bit lax, but hey man thanks

Friday - 31/01/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x20, 15, 12 - W: 337 lb HACK SQUAT - 4x20, 15, 12 - W: 397 lb LEG PRESS - 4x20, 15, 12 - W: 559 lb DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 114 lb LYING LEG CURL - 4x20, 15, 12 - W: 191 lb SEATED CALF RAISE - 4x20, 15, 15 - W: 271 lb...

Wednesday - 29/01/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 375 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 134 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 215 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 253 lb SEATED ROW - 4x20, 15, 12, 10 - W: 224 lb SINGLE ARM LAT PULL DOWN - 4x20...

Monday- 27/01/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 231 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 129 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 185 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 108 lb LATERAL RAISE -...

Sunday - 26/01/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 251 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 138 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 154 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 146 lb INCLINE DUMBBELL...

Friday - 24/01/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x20, 15, 12 - W: 337 lb HACK SQUAT - 4x20, 15, 12 - W: 397 lb LEG PRESS - 4x20, 15, 12 - W: 559 lb DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 114 lb LYING LEG CURL - 4x20, 15, 12 - W: 191 lb SEATED CALF RAISE - 4x20, 15, 15 - W: 271 lb...

Wednesday - 22/01/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 375 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 134 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 215 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 253 lb SEATED ROW - 4x20, 15, 12, 10 - W: 224 lb SINGLE ARM LAT PULL DOWN - 4x20...

Monday- 20/01/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 231 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 129 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 185 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 108 lb LATERAL RAISE -...

Sunday - 19/01/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 133 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 149 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 141 lb INCLINE DUMBBELL...