Way to work it CC! Muscle on thru brotha!

Shoulders

Warm up - Machine shoulder press 3 x 20, 20 and 10

Machine shoulder press: 4 x 8, 8, 8 and 5

Lat raises: 3 x 8

Bent over laterals: 3 x 10

One arm cable bent lat raises: 3 x 8 each arm

Shrugs: 4 x 15, 10, 10 and 10

Great work out, Nice and pumped!

Back and Biceps

Warm up - Wide grip pulldowns 3 x 20, 20 and 10

Wide grip front pulldowns: 4 x 7

Close, reverse grip T bar rows: 4 x 8

Wide grip T bar rows: 4 x 6

Dumbell row machine: 3 x 6

Hyper extensions: 3 x to failure

Alternate dumbell curls: 4 x 10

EZ bar preacher curls: 3 x to failure

Concentration curls: 2 x to failure

Excellent workout, really enjoyed leaving the gym!!!

Chest and Triceps

Warm up - Machine bench press 3 x 20, 20 and 10

Machine bench press: 6 x 10

Machine incline press: 4 x 8

Incline flyes: 2 x 8

Cable crossovers: 3 x 10

Dips: 4 x 15, 12, 10 and 8

Rope pushdowns: 3 x 12, 12 and 10

Overhead cable extensions: 3 x 12

Nice one!

Back and Biceps

Warm up - Close grip pulldowns 3 x 20, 20 and 10

Close grip pulldowns: 4 x 12, 10, 8 and 6

Dumbell row machine: 4 x 6 each arm

Close grip T Bar rows: 4 x 8

Barbell curls: 2 x down the rack.

Dumbell curls: 1 x to failure

Job done!!

Chest

Warm up - Rotator cuff exercises

Dumbell flyes: 4 x 10

Dumbell press: 4 x 8

Incline chest press: 4 x 8

Seated chest press: 2 x 6

Cable crossovers: 4 x 12

Nice one!

Legs

Warm up - Hammer strength leg press 1 x 30

Hammer strength leg press: 4 x 15, 12, 10 and 6

Leg extension: 4 x 15, 14, 10 and 8

Leg extension: Down the rack to total failure

Seated leg curl: Down the rack to total failure

Extremely painful! Hurt like hell!
Job done!

Back

Warm up - Wide grip rear pulldowns 3 x 20, 20 and 10

Wide grip rear pulldowns: 4 x 6

Dumbell row machine: 4 x 6 each arm

Wide grip T Bar rows: 4 x 10, 8, 6 and 6

Close grip, Palms facing pulldowns: 4 x 6

Job done!!

Shoulders

Warm up - Seated lat raises 3 x 20, 20 and 10

Seated lat raises: 5 x 10

Seated dumbell press: 4 x 10

Seated bent lats: 4 x 10

Shoulder press machine: Down the rack to total failure

Barbell shrugs: 4 x 10, 8, 6 and 6

This was done with 30 seconds rest between each set and 1 minute rest between each exercise.
It was an absolute killer!!

Arms

Warm up - Alternate dumbell curls 3 x 20, 20 and 10

Alternate dumbell curls: 4 x 8

Barbell curls: 2 x down the rack to failure

Dumbell hammer curls: 4 x 10

Dips: 4 x 12, 10, 8 and 6

Rope pushdowns: 4 x 8, 8, 6 and 6

Over head rope extensions: 4 x 12, 10, 8 and 8

Dumbell extension: 3 x 8

Good workout