12 – Shoulders & Triceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Quick cardio based warm up and 30 reps on a super light weight on the shoulder press resistance machine… Smith machine shoulder press 2 sets x 12 reps,…

11 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Warm up today was on a spin bike, just 5 minutes gentle spin to get some blood pumping into and through the legs Leg extension 1×15, 1×10-12, 1×8-10HEAVY…

10 – Back

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Warm up set – wide grip lat pull down 1×15 super slow, low weight Dumbbell pull overs 2 sets x 10-12 reps 1 working set x 8-10 reps…