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Thursday 01 May 2025 Back, Traps, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Single Arm Cable (Nautilus 1) Seated Row (3x 4-8) -...

Tuesday 15 April 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets on compound exercises and 1 minute on isolation exercises. •...

Sunday 13 April 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets on compound exercises and 1 minute on isolation exercises. •...

Saturday 12 April 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets on compound exercises and 1 minute on isolation exercises. •...

Thursday 10 April 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets on compound exercises and 1 minute on isolation exercises. •...

Wednesday 09 April 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). • Plate Loaded (16.4kgs...

Monday 07 April 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps). • Seated Single Leg (Alternating)...

Sunday 06 April 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). • Plate Loaded (16.2kgs...

Friday 04 April 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps). • Seated Single Alternating Leg...

Thursday 03 April 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). • Plate Loaded (11kgs...

Tuesday 25 March 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps). • Prone Single Alternating Leg...

Monday 24 March 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). • Plate Loaded Incline Press...

Saturday 22 March 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps). New gym so next few weeks will be...

Friday 21 March 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). New gym so next few weeks will...

Wednesday 19 March 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps, traps & adductors). New gym so next few...

Tuesday 18 March 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). New gym so next few weeks will...

Monday 17 March 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps). New gym so next few weeks will be...

Sunday 16 March 2025 No training today as threw up after finishing work at 7pm

Saturday 15 March 2025 Chest, Delts, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). New gym so next few weeks...

Thursday 13 March 2025 Back, Biceps, Hamstrings & Adductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps, traps & adductors). New gym so...