Back

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 6

One arm dumbell rows: 4 x 6

Close grip T bar rows: 4 x 8

Close grip pulldowns: 4 x 6

Job done.

Starting a new cycle tomorrow - 1000mg Test Cyp per week, 900mg Equipoise per week for 16 weeks with a kick start of ROHM Triple X to kick start at 180mg per day for 30 days

Legs

Short, sharp shock!!

Warm up - Squats 1 x 20

Squats: 4 x 10, 8, 6 and 6

Leg press: 4 x 20, 17, 17 and 10

Seated leg curls: 4 x 6

Job done!!

Shoulders

Warm up - Lat raises 3 x 20, 20 and 10

Lat raises: 4 x 8, 8, 6 and 6

Dumbell shoulder press: 4 x 6

Seated bent over laterals: 4 x 8

Shrugs: 3 x 15, 10 and 10

Job done!

Arms

Warm up - Dumbell curls 2 x 20

Dumbell curls: 4 x 8

Preacher curls: 3 x 10

Dips: 4 x to failure

EZ bar pushdowns: 3 x 15

Nice and quick.....................and painful!!

Chest

Warm up - Chest press machine 3 x 20, 20 and 10

Chest press: 4 x 10

Incline chest press: 4 x 8

Hammer strength press: 4 x 8

Cable crossovers: 4 x 10

Nice one, job done!

Back

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 6

Close grip T bar rows: 4 x 8

One arm dumbell rows: 4 x 6

Close grip pulldowns: 4 x 6

Job done!!

Shoulders

Warm up - Lat raise 3 x 20, 20 and 10

Lat raise: 4 x 6

Shoulder press: 4 x 12

Bent over laterals; 4 x 12

Dumbell shrugs: 3 x 12

Done!

Legs

Warm up - Squats 1 x 20

Squats: 3 x 6

Hammer strength single leg press: 4 x 25, 25, 20 and 17 each leg

Leg extension: 3 x 8

Seated leg curl: 3 x 8

Job done!

Arms

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

Alternate dumbell curls: 4 x 12

Preacher curls: 3 x 10, 8 and 6

Rope pushdowns: 4 x 15

Dips: 3 x to failure

Job done!

Just had 5 days off, now back to the grind stone!

Chest and Biceps

Warm up - Chest press machine 3 x 20, 20 and 10

Chest press: 4 x 8

Incline chest press: 4 x 8

Incline flyes: 3 x 10

Cable crossovers: 3 x 8

EZ bar curls: 3 x 6

Alternating dumbell curls: 2 x to failure

Job done!!