Back / Shoulders

Deadlift
1 x 8 - 60KG
2 x 8 - 70KG
1 x 6 - 85KG

Bent Over row
3 x 8 - 52.5KG

Military Press
3 x 8 - 30KG

Lat Pull Down
3 x 8 - 155

Shrugs
3 x 8 - 60KG

Seated Row
3 x 8 - 59KG

Dumbell Side raises
3 x 8 - 25KG

35minutes cardio

everything 8 reps. Is this for mass training routine? For how long you practice it and how many kgs/lbs did you grow on it?

I find training triceps and getting the burn by 8reps is hard which is why I go 12-15reps on triceps. Im not sure how much ive grown but im trying to lean up

~Thanks

Chest / Biceps

Flat barbell press
2 x 8 - 60KG
2 x 8 - 65KG

EZ Bar curl
3 x 8 - 30KG

Peck Deck (benches were full and towers)
3 x 8 - 64KG

Seated Arm Curl
2 x 8 - 80KG
1 x 8 - 90KG

Cable flys
4 x 8 - 29KG

Would it be recommended for me to do 2 x 8 then 2 sets of 6 to try and increase the weight of what I lift?

Cardio

15minute walk
30minutes x-trainer
10minutes bike
15minutes walk home

matt if your trying to lean up you need to aim for 12 - 15 reps , the 6 - 8 rep range is better suited for bulking as you can add more weight.
Cutting and getting leaner is better using slightly less weight and doing higher reps.
id recommend 2 sets of 15 reps and 1 set of 12 , try adding 1kg extra every week ...

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OKi, grrrr. Looks like im going to need to drop the weight alot now ;( Ahhh well its better to see abit of muscle than have alot but look obese, lol!

Back / Shoulders
Deadlift

2 x 8 - 80KG
2 x 6 - 90KG

Bent Over Row
3 x 8 - 52.5KG

Military Press
3 x 8 - 35KG

Lat Pull Down (Super wide grip but really felt it in lats)
3 x 8 - 155

Seated Row
3 x 8 - 65KG

Also did some tricep work but only 2 exercises as I missed my tricep day

Cardio


10 mins - x trainer
10 mins - rower
10 mins - xtrainer
10mins - bike