Shoulders

Warm up - Shoulder press 3 x 20, 20 and 10

Shoulder press: 4 x 7

seated lat raise: 4 x 10

Bent over lat raise: 4 x 12

Incline shrugs: 4 x 10

Shrugs: 3 x to failure

Back and Biceps

Warm up - Seated rows 3 x 20, 17 and 10

Seated rows: 4 x 6

Close grip pulldowns: 4 x 6

Seated rows(palms facing): 4 x 6

Wide grip chins: 3 x to failure

Straight arm pulldowns: 3 x 10

Alternate dumbell curls: 2 x 6

Alternate dumbell hammer curls: 2 x 6

Barbell curls: 2 x 6

Double biceps cable curls: 1 x down the rack

Job done!

that back is gettin a lot of reps:)

Chest and Triceps

Warm up - Dumbell press 3 x 20, 15 and 10

Incline dumbell press: 4 x 8

Chest press: 3 x 6

Incline chest press: 3 x 8

Cable crossovers: 3 x 16

Dips: 3 x to failure

EZ bar pushdowns: 3 x 12, 10 and 8

Cable kick backs: 3 x 10

Job done!

Legs(Quads)

Leg extension: x 10
Leg press: x 10
Leg extension: x 10
Lunges: x 10 each leg

One giant superset repeated 5 times plus one warm up set

Just started Kalpa Pharma Sustaxyl 350 at 1400mg per week, will be bumping it up to 2000mg per week from week 3.
I'm looking forward to this as Sus is my all time favourite, However it is normally the most painfull for me so I will keep you updated

Chest and Biceps

Warm up - chest press 3 x 20, 20 and 10

Chest press: 4 x 6

Incline chest press: 3 x 6

Incline dbell flyes: 3 x 6

Cable crossovers: 4 x 16

V-bar curls: 2 x 6

Hammer curls: 2 x 10

Body drag: 2 x 6

Double biceps curl: 3 x to failure

Back

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

Close grip pulldowns: 4 x 6

Seated rows(Palms facing): 4 x 10

Wide grip pulldowns: 3 x 8

Straight arm pulldowns: 3 x 10

Job done!

Shoulders and Triceps

Warm up - Shoulder press 3 x 20, 20 and 10

Shoulder press: 4 x 7

Lat raises: 3 x to failure
Superset with
Bent over lat raises: 3 x to failure

Front dumbell raises: 3 x 12

Dumbell shrugs: 3 x 15, 15 and 12

Dips: 3 x to failure

Pushdowns: 3 x to failure

Single arm triceps extensions: 3 x to failure

Chest

Warm up - Incline chest press 3 x 20, 20 and 10

Incline chest press: 4 x 10

Chest press: 4 x 8

Cable crossovers: 4 x 16