mickc1965 training log

Saturday 03 December 2022

Chest & Triceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 117.5kgs x 5, 3, 4, 3

2nd set my foot placement was wrong and right hamstring cramped [emoji35]

• Plate Loaded Seated Incline Chest Press ** (4 x 4-6) - 97.5kgs x 6, 5, 4, 2

• Pin Selected Tricep Extensions (3 x 4-6) - 85kgs x 6, 6, 6

• Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 6, 6

• Cable Side Bends (3 x 8-10) - 55kgs x 10, 10, 10


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Thursday 29 December 2022

I have been ill for the last 3 weeks so no training at all since 3 December

Back, Biceps & Hamstrings

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for biceps and leg curls) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Due to issue with left elbow keeping loads at sub max (approximately 80% (up from 70%) of max for stated rep range, excluding back extensions) and massage gun between sets for the foreseeable

• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 130kgs x 6. 6

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 110kgs x 6, 6, 6, 6

• Pin Selected Back extensions (2 x 8-10) - 72.5kgs x 10, 10

• Plate Loaded Seated Shrug Machine with Versa Grips ** (2 x 4-6) - 150kgs x 6, 6

• Pin Selected Rope Hammer Curls (3 x 4-6) - 50kgs x 6, 6, 6

• Pin Selected Cable Curls (3 x 4-6) - 50kgs x 6, 6, 6

• Plate Loaded Standing Leg Curl ** (3 x 4-6) - 20kgs x 6, 6, 6

• Smith Machine RDL ** (4 x 4-6) - 70kgs x 6, 6, 6, 6

** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Friday 30 December 2022

Shoulders, Traps, Forearms & Quads

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pull, forearms & leg extensions) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved


• Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 105kgs x 5, 3, 2

• Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 62.5kgs x 6, 4, 4

• Cable Face Pulls (3 x 4-6) - 60kgs x 6, 6, 6

• Cable Wrist Curls (3 x 4-6) - 55kgs x 6, 6, 6
supersetted with
• Cable Wrist Reverse Curls (3 x 4-6) - 55kgs x 6, 6, 6

• Plate Loaded Rear Shrugs on Smith Machine (Versa Grips) ** (2 x 4-6) - 140kgs x 6, 6

• Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6

• Plate Loaded Leverage Squat ** (4 x 4-6) - 120kgs x 6, 6, 6, 6


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Last edited:
Saturday 31 December 2023

Chest, Triceps & Calves

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps & Calves) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 117.5kgs x 5, 4, 2, 1

• Plate Loaded Seated Incline Chest Press ** (4 x 4-6) - 97.5kgs x 4, 3, 2, 2

• Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 5, 4

• Pin Selected Tricep Extensions (3 x 4-6) - 85kgs x 6, 6, 6

• Plate Loaded Seated Calf Raise ** (5 x 6-8) - 65kgs x 8, 8, 8, 7, 7


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Saturdays Chest workout was pretty poor, maybe the shoulder / delt workout on Friday took more out of me than expected. As playing catch up from the three weeks of illness I will swap the shoulders and back days around to allow a recovery day
 
Tuesday 03 January 2023

Shoulders, Traps & Quads

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pull, shrugs & leg extensions) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved


• Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 102.5kgs x 5, 3, 3

• Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 62.5kgs x 6, 5, 4

• Cable Face Pulls (3 x 4-6) - 50kgs x 6, 6, 6

• Plate Loaded Seated Shrug Machine with Versa Grips ** (4 x 4-6) - 150kgs x 6, 6, 6, 6

• Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6

• Plate Loaded Leverage Squat ** (4 x 4-6) - 130kgs x 6, 6, 6, 6


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Wednesday 04 January 2023

Back, Hams, Forearms & Biceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg curls, forearms & biceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Due to issue with left elbow keeping loads at sub max (approximately 80% (up from 70%) of max for stated rep range, excluding back extensions) and massage gun between sets for the foreseeable

• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 135kgs x 6, 6

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 110kgs x 6, 6, 6, 6

• Pin Selected Back extensions (2 x 8-10) - 72.5kgs x 10, 10

• Plate Loaded Standing Leg Curl (3 x 4-6) - 20kgs x 6, 6, 6

• Smith Machine RDL (4 x 4-6) - 75kgs x 6, 5, 5, 4

• Pin Selected Rope Hammer Curls (2 x 4-6) - 50kgs x 6, 6, 6

• Pin Selected Cable Curls (2 x 4-6) - 50kgs x 6, 6, 6

• Cable Wrist Curls (3 x 4-6) - 55kgs x 6, 6, 6

• Cable Wrist Reverse Curls (3 x 4-6) - 55kgs x 6, 6, 6


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Thursday 05 January 2023

Chest, Triceps & Calves

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps & Calves) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 117.5kgs x 5, 4, 3

• Plate Loaded Seated Incline Chest Press ** (3 x 4-6) - 97.5kgs x 5, 4, 3

• Pin Selected Chest Fly Machine (2 x 4-6) - 77.5kgs x 6, 6

• Pin Selected Tricep Extensions (3 x 4-6) - 85kgs x 6, 6, 6

• Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 6, 6

• Plate Loaded Seated Calf Raise ** (5 x 6-8) - 65kgs x 8, 8, 8, 8, 7


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Last edited:
Thursday 26 January 2023

Back, Hams, Forearms & Biceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg curls, forearms & biceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Change In relationship status so moved back home and now for convenience training at a leisure centre gym so all a bit of trial and error atm.

Due to issue with left elbow keeping loads at sub max and utilising a massage gun between sets for the foreseeable

• Seated Leg Curl (3 x 4-6) - 50kgs x 6, 6, 6

• Smith Machine RDL (3 x 4-6) ** - 70kgs x 6, 6, 6

• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 90kgs x 5, 4

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 100kgs x 6, 6, 6, 6

• Roman Chair Extensions (2 x 6-10) - 25kgs x 6, 6

• Pin Selected Rope Hammer Curls (3 x 4-6) - 25kgs x 6, 6, 6

• Pin Selected Cable Curls (3 x 4-6) - 25kgs x 6, 5, 5

• Cable Wrist Curls (3 x 4-6) - 25kgs x 6, 6, 6
supersettled with
• Cable Wrist Reverse Curls (3 x 4-6) - 25kgs x 6, 6, 6


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Friday 27 January 2023

Shoulders, Traps & Quads

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pull, shrugs & leg extensions) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Change In relationship status so moved back home and now for convenience training at a leisure centre gym so all a bit of trial and error atm


• Pin Selected Leg Extension (3 x 4-6) - 40kgs x 6, 6, 6

• Plate Loaded Hack Squat ** (4 x 4-6) - 60kgs x 6, 6, 6

• Pin Selected Shoulder Press (3 x 4-6) - 80kgs x 6, 5, 4

• DB Lateral Raises (3 x 4-6) - 12kgs x 6, 6, 6

• Cable Face Pulls (3 x 4-6) - 20kgs x 6, 6, 6

• BB Rear Shrugs with Versa Grips (4 x 4-6) - 100kgs x 6, 6, 6, 6


** denotes no allowance for any machine resistance


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout
 
Thursday 04 May 2023

Back & Biceps

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Narrow Width Lat Pulldown with Angles 90 (1x15 + 5x5 reps) - 66kgs x 15+5+5+5+5+4

• Pin Selected Narrow Width Seated Row with Angles 90 (1x15 + 5x5 reps) - 63kgs x 15+5+5+5+5+4

• Pin Selected Medium Width Straight Arm Lat Pulldown (1x15 + 5x5 reps) - 60.2kgs x 15+5+5+5+5+5

• Plate Loaded Chest Supported Low Row ** (1x15 + 5x5 reps) - 47.5kgs x 15+5+5+5+5+5

• BB Rear Shrugs with Versa Grips (1x15 + 5x5 reps) - 125kgs x 15+5+5+5+5+5

• Pin Selected Preacher Curls (1x15 + 5x5 reps) - 45kgs x 15+5+5+5+5+4

• Pin Selected Seated Curls (1x15 + 5x5 reps) - 26kgs x 15+5+5+5+4+4


** denotes no allowance for any machine resistance
 
Friday 05 May 2023

Pecs, Delts & Triceps (isolation exercises)

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Pec Flies Machine (1x15 + 5x5 reps) - 66kgs x 15+5+5+5+5+5

• Pin Selected Low to High Cable Flies (1x15 + 5x5 reps) - 20kgs x 15+5+5+5+5+5

• Pin Selected High to Low Cable Flies (1x15 + 5x5 reps) - 20kgs x 15+5+5+5+5+5

• Pin Selected Cable Front Raises (1x15 + 5x5 reps) - 10kgs x 15+5+5+5+5+5

• Pin Selected Cable Low to High Crossovers (1x15 + 5x5 reps) - 10kgs x 15+5+5+5+5+5

• Pin Selected Cable Face Pulls (1x15 + 5x5 reps) - 20kgs x 15+5+5+5+5+5

• Pin Selected Rope Pushdowns (1x15 + 5x5 reps) - 27.5kgs x 15+5+5+5+5+5

• Pin Selected Tricep Pushdowns (1x15 + 5x5 reps) - 32.5kgs x 15+5+5+5+4+4


** denotes no allowance for any machine resistance
 
Saturday 06 May 2023

Quads, Hams, Calves & Abs (isolation exercises due to lack of a PCL in right leg)

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Leg Extension (1x15 + 5x5 reps) - 56.5kgs x 15+5+5+5+5+5

• Pin Selected Laying Leg Curls (1x15 + 5x5 reps) - 33kgs x 15+5+5+5+5+5

• Pin Selected Leg Extension (1x15 + 5x5 reps) - 56.5kgs x 15+5+5+4+4+4

• Pin Selected Laying Leg Curls (1x15 + 5x5 reps) - 33kgs x 15+5+5+5+5+5

• Pin Selected Adductor (1x15 + 5x5 reps) - 66kgs x 15+5+5+5+5+5

• Pin Selected Abductor (1x15 + 5x5 reps) - 60kgs x 15+5+5+5+5+5

• Pin Selected Standing Calf Raise (1x15 + 5x5 reps) - 60kgs x 15+5+5+5+5+5

• Seated Ab Crunch Machine (1x15 + 5x5 reps) - 45kgs x 15+5+5+5+5+5

• Cable Side Bends (1x15 + 5x5 reps) - 22.5kgs x 15+5+5+5+5+5 per side
 
Monday 08 May 2023

Back & Biceps

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Narrow Width Lat Pulldown with Angles 90 (1x15 + 5x5 reps) - 66kgs x 15+5+5+5+5+5

• Pin Selected Narrow Width Seated Row with Angles 90 (1x15 + 5x5 reps) - 63kgs x 15+5+5+5+55

• Pin Selected Medium Width Straight Arm Lat Pulldown (1x15 + 5x5 reps) - 61.4kgs x 15+5+5+5+5+5

• Plate Loaded Chest Supported Low Row ** (1x15 + 5x5 reps) - 50kgs x 15+5+5+5+5+5

• BB Rear Shrugs with Versa Grips (1x15 + 5x5 reps) - 130kgs x 15+5+5+5+5+5

• Pin Selected Preacher Curls (1x15 + 5x5 reps) - 45kgs x 15+5+5+5+5+5

• Pin Selected Seated Curls (1x15 + 5x5 reps) - 26kgs x 15+5+5+5+4+4


** denotes no allowance for any machine resistance
 
Tuesday 09 May 2023

Pecs, Delts & Triceps (isolation exercises due to shoulder joint issues)

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Low to High Cable Flies (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected High to Low Cable Flies (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Pec Flies Machine (1x15 + 5x5 reps) - 66kgs x 15+5+5+5+5+5

• Pin Selected Cable Low to High Crossovers (1x15 + 5x5 reps) - 10kgs x 15+5+5+5+5+5

• Pin Selected Cable Front Raises (1x15 + 5x5 reps) - 12.5kgs x 15+5+5+5+5+5

• Pin Selected Cable Face Pulls (1x15 + 5x5 reps) - 22.5kgs x 15+5+5+5+5+5

• Pin Selected Rope Pushdowns (1x15 + 5x5 reps) - 30kgs x 15+5+5+5+4+4

• Pin Selected Tricep Pushdowns (1x15 + 5x5 reps) - 35kgs x 15+5+5+5+4+4


** denotes no allowance for any machine resistance
 
Wednesday 10 May 2023

Quads, Hams, Calves & Abs (isolation exercises due to lack of a PCL in right leg)

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Leg Extension (1x15 + 5x5 reps) - 57.5kgs x 15+5+5+5+5+5

• Pin Selected Laying Leg Curls (1x15 + 5x5 reps) - 34.5kgs x 15+5+5+5+5+5

• Pin Selected Leg Extension (1x15 + 5x5 reps) - 57.5kgs x 13+5+5+5+4+4

• Pin Selected Laying Leg Curls (1x15 + 5x5 reps) - 34.5kgs x 15+5+5+5+5+4

• Pin Selected Adductor (1x15 + 5x5 reps) - 62.5kgs x 15+5+5+5+5+5

• Pin Selected Abductor (1x15 + 5x5 reps) - 62.5kgs x 15+5+5+5+5+5

• Pin Selected Standing Calf Raise (5x10 reps) - 60kgs x 10, 10, 10, 10, 10

• Seated Ab Crunch Machine (1x15 + 5x5 reps) - 46kgs x 15+5+5+5+5+5

• Cable Side Bends (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5 per side
 
Thursday 11 May 2023

Back & Biceps

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Wide Grip Seated Row (1x15 + 5x5 reps) - 64kgs x 15+5+5+5+5+5

• Pin Selected Medium Width Straight Arm Lat Pulldown (1x15 + 5x5 reps) - 63.4kgs x 15+5+5+5+4+4

• Plate Loaded Chest Supported Low Row ** (1x15 + 5x5 reps) - 52.5kgs x 15+5+5+5+4+4

• BB Rear Shrugs with Versa Grips (1x15 + 5x5 reps) - 140kgs x 15+5+5+5+5+5

• Pin Selected Preacher Curls (1x15 + 5x5 reps) - 52kgs x 12+5+4+4+4+3

• Pin Selected Seated Curls (1x15 + 5x5 reps) - 26kgs x 15+5+5+5+5+4


** denotes no allowance for any machine resistance
 
Friday 12 May 2024


Pecs, Delts & Triceps (isolation exercises due to shoulder joint issues)

Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Low to High Cable Flies (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected High to Low Cable Flies (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Cable Flies (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Cable Low to High Crossovers (1x15 + 5x5 reps) - 15kgs x 15+5+5+5+4+4

• Pin Selected Cable Front Raises (1x15 + 5x5 reps) - 15kgs x 15+5+5+5+4+4

• Pin Selected Cable Face Pulls (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Rope Pushdowns (1x15 + 5x5 reps) - 30kgs x 15+5+5+5+5+4

• Pin Selected Tricep Pushdowns (1x15 + 5x5 reps) - 35kgs x 15+5+5+5+5+4


** denotes no allowance for any machine resistance
 
Saturday 13 May 2023


Quads, Hams, Calves & Abs (isolation exercises due to lack of a PCL in right leg)


Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 10-15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (1x15 + 5x3-5 reps) - 59kgs x 15+5+5+5+5+5

• Pin Selected Laying Leg Curls (1x15 + 5x3-5 reps) - 36kgs x 15+5+5+5+5+5

• Pin Selected Leg Extension (1x15 + 5x3-5 reps) - 59kgs x 15+5+5+5+5+4

• Pin Selected Laying Leg Curls (1x15 + 5x3-5 reps) - 36kgs x 15+5+5+5+5+5

• Pin Selected Adductor (1x15 + 5x3-5 reps) - 62.5kgs x 15+5+5+5+5+5

• Pin Selected Abductor (1x15 + 5x3-5 reps) - 62.5kgs x 15+5+5+5+5+5

• Pin Selected Standing Calf Raise (1x10 + 4xAMRAP reps) - 45kgs x 10, 10, 6, 5, 5

• Seated Ab Crunch Machine with knees raised (1x15 + 5x5 reps) - 46kgs x 15+5+5+5+5+5

• Cable Side Bends (1x15 + 5x5 reps) - 25kgs x 15+5+5+5+5+5 per side
 
Monday 15 May 2023


Back & Biceps


Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 10-15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Wide Grip Seated Row (1x15 + 5x3-5 reps) - 64.5kgs x 15+5+5+5+5+5

• Pin Selected Medium Width Straight Arm Lat Pulldown (1x15 + 5x3-5 reps) - 63.4kgs x 15+5+5+5+5+5

• Plate Loaded Chest Supported Low Row ** (1x15 + 5x3-5 reps) - 52.5kgs x 15+5+5+5+5+5

• BB Rear Shrugs with Versa Grips (1x15 + 5x3-5 reps) - 150kgs x 15+5+5+5+5+5

• Pin Selected Preacher Curls (1x15 + 5x3-5 reps) - 52kgs x 14+5+4+4+4+3

• Pin Selected Seated Curls (1x15 + 5x3-5 reps) - 37kgs x 15+5+5+5+4+4


** denotes no allowance for any machine resistance
 
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