Back

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

Close grip pulldowns: 4 x 6 PB

Wide grip pulldowns: 4 x 6

Seated pulley rows: 4 x 8 PB

Bent over rows(Down the rack): 5 x 6

Straight arm pulldowns: 3 x 8 PB

Three personal bests, well pleased
Job done!

Legs

Warm up - leg extension, leg press and leg extension

Leg extension: x 10
Leg press: x 10
Leg extension: x 10
Lunges: x 16

The above is all one set with no rest in between each exercise
The above is done for 4 sets.

Seated leg curls: Down the rack x 2 sets

Job done!

Shoulders

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

Shoulder press: 3 x 8

Lat raises: 3 x 10

Bent over lat raises: 3 x 6

Dumbell shrugs: 3 x 12

Been out of the gym for 2 months with a messed up wrist, back in tomorrow so will be updating as normal.

I am starting a new program and cycle
The program can be found here: https://www.hypermuscles.com/f69/pow...772/#post22302

My cycle is as follows:
Sustanon 350 - 700 to 1050mg per week
Primobolan at 800mg per week
Turinabol tabs at 50mg per day for 30 days

I may use T4 and Clen towards the end of the cycle and I'm also thinking about adding Equipoise.

Chest and Triceps

Warm up - Bench press 2 x 30, 2 x 15

Bench press: 4 x 5

Incline bench press: 3 x 12

Dumbell press: 3 x 12

Pec deck flyes: 1 x 40

Close grip bench press: 2 x 5

Seated french press: 2 x 12

Over head cable extensions: 1 x 40

Feel the burn!!
Job done

Back and Traps

Warm up - Bent rows 2 x 20 and 15

Bent over rows: 4 x 5

Dumbell rows: 3 x 12

Wide grip pulldowns: 3 x 12

Seated pulley rows: 1 x 32

Barbell shrugs: 2 x 5

Dumbell shrugs: 2 x 12

Power shrugs: 1 x 40

Shoulders and Biceps

Warm up - Shoulder press 2 x 20

Seated shoulder press: 4 x 5

Arnold press: 3 x 12

Barbell front raise: 3 x 12

Lat raises: 1 x 40

Preacher curls: 2 x 5

Barbell curls: 2 x 12

Close grip barbell curls: 1 x 40

Chest and Biceps

Warm up - Pec dec flyes 2 x 20 and 15

Pec dec flyes: 4 x 10

Bench press: 4 x 6

Incline bench press: 2 x 5, 1 x down the rack.

Dumbell flyes: 3 x 12

Cable crossovers: 3 x to failure

Cable curls: 3 x to failure

Dumbell curls: 2 x to failure

Job done!

Back

Warm up - Wide grip pulldowns 2 x 20

Wide grip pulldowns: 4 x 6, 6, 5 and 4

Close grip pulldowns: 4 x 6

T-bar rows: 3 x 6

Dumbell rows: 3 x 6

Machine rows: 4 x 6, 6, 5 and 3

Great workout, well pumped!!

Quads

Warm up - leg extension, leg press and leg extension

Leg extension: x 10
Leg press: x 10
Leg extension: x 10
Lunges: x 16

The above is all one set with no rest in between each exercise
The above is done for 6 sets.

Job done!