watts6151 Member

Legs hamstring focused RDL’s 8 x 4 Back off set 10x 1 Lying leg curls 15 x 3 Hack squat. 10 x 4 Sissy squats weighted 15 x 3 Seated leg curl 15 x 3. 13 x 1

Chest and triceps Iso machine incline 10 x 1 9 x 1 8 x1 Back off set 13 x1 Iso wide grip chest press 12 x 3 40 degree machine fly 15 x 3 Dips 15 x 1 13 x 1 10 x 1 Seated overhead tricep extension 15 …

Technically a day off today but Wesley Vissers was at my gym So went for a meet and greet and a quick arm session Machine pushdowns 15 x 3 Seated overhead triceps extension 15 x 3 Ez bar cable push d…

Leg day quad focused Belt squat 10 x 3 Back off set 13 x 1 Leg press 15 x 4 Weighed hyper extensions 10 x 3 Leg extensions 15 x 3 13 x 1 Seated Leg curl 12 x 3 Calf raises 15 x 3 1 hour cardio

Chest and triceps Incline db press. 10x 3 15x 1 Machine wide grip bp 12x3 Cable flys. 15 x 3 Dips BW. 12x3 Seated overhead tricep extension 15x3 Tricep push downs 15x3 Rope pull down 14x3 1 hour card…