Seated incline leg press
80kg
x 25 reps x 4 sets
EZ
barbell curl & French press (focus on negatives)
20kg
& 20kg x 15 reps x 15 reps x 4 sets
Machine
pectoral flye
33kg x 20 reps x 3 sets
61kg x 12 reps x 3 sets
61kg x 12 reps x 3 sets
Machine
incline press
25kg
per side x 12 reps x 3 sets
Lateral
dumbbell raise with 10 seconds rest between each set
6kg per side x 10 reps x 10 sets
Seated dumbbell shoulder press with 10 seconds rest between each set
8kg per side x 10 reps x 10 sets
6kg per side x 10 reps x 10 sets
Seated dumbbell shoulder press with 10 seconds rest between each set
8kg per side x 10 reps x 10 sets
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