chest / biceps

Flat Bb Bench
3 x 8 - 65KG

Seated Bicep Curl (Machine)
3 x 8 - 90KG

Cable Flys
3 x 8 - 35KG (each tower)

Incline DB Press
2 x 8 - 25KG dumbells
1 x 8 - 22.5kg dumbells

EZ Bar curl
3 x 8 - 30KG
I was shattered by incline dumbell press thats the reason for dropping the dumbells to the next weight down

Back / Shoulders

Deadlift
1 x 10 - 60kg - warm up
2 x 8 - 80KG
1 x 6 - 90KG

Lat Pull Down
2 x 8 - 175
1 x 8 - 195
1 x 6 - 205

Military Press
2 x 8 - 37.5KG
1 x 6 - 40KG

Shrugs
3 x 8 - 35KG

Bent Over One arm DB row
3 x 8 - 35KG (each arm)

Testing a new Exercise out!!!!!

Seated Dumbell Press (Shoulders)
1 x 8 - 30KG
1 x 8 - 35KG
1 x 8 - 40KG

Chest / Biceps

Incline DB Press
1 x 10 - 40KG
2 x 8 - 50KG
1 x 6 - 55KG

EZ Bar Curl
3 x 8 - 35KG

Flat BB Press
2 x 8 - 65KG
1 x 6 - 70KG

Seated Arm Curl
3 x 8 - 90KG

Cable Flys
3 x 8 - 70KG

Db Bicep Curls
3 x 8 - 15KG

Back / Shoulders
Deadlift
1 x 10 - 60 kg - WARM UP
1 x 8 - 90KG
2 x 7 - 110KG

Lat Pull Down
3 x 8 - 210

Seated dumbell should press (squat rack was taken, was tempted to use an EZ bar for military press but used DB's instead)
1 x 8 - 40kg
1 x 6 - 45kg

Military Press (On my third set using DB's the lads left the rack)
2 x 8 - 40KG

Bit of a dodgy workout where shoulders are concerned but back was gooood
Bent over one arm row
2 x 8 - 35KG

Chest / Biceps

Bb Press
1 x 10 - 60 KG - WARM UP
2 x 8 - 70KG
1 x 6 - 72.5KG

Ez Bar curl
3 x 8 - 30KG

Incline DB Press
2 x 8 - 27.5KG dumbells
1 x 4 - 27.5Kg dumbells

Standing DB curl using the rear of an inclined bench
3 x 8 - 17.KG dumbells

Cable flys
1 x 8 - 35Kg each tower
1 x 6 - 41KG each tower
1 x 4 -41Kg each tower

How much did you gain yet bro?

Well I just before xmas I was struggling to use the 20kg dumbells for incline after doing BB press. Now im using 27.5KG dumbells for incline and this is after doing 3 x 8 (BB Press) - 70KG

Legs / Triceps
Squats
1 x 10 - 50kg
2 x 8 - 70kg

bent over rope pulls
3 x 8 - 47KG

DB Lunges
3 x 8 - 17.5kg dumbells

Close Grip bench press
3 x 8 - 40kg

Skull Crushes (testing)
2 x 8 - 20kg EZ bar

I didnt do the seated leg curl because ide hurt a hamstring alittle and had pain

Chest / Biceps

BB Press
1 x 10 @ 60Kg
2 x 8 - 65kg
1 x 6 - 70KG

Ez Bar curl
3 x 8 - 35KG

Incline DB Press
3 x 8 - 27.5Kg dumbells!

Dumbell curl using the back of a inclined Bench
3 x 8 - 17.5KG DB

Bent Over Cable Flies
3 x 8 - 35KG

Looking good bro , weights are slowly going up so alls good

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