Decreased weight slighlty but INCREASED THE SQUEEZ!!!!
Really concentrated on Squezzing at the end of the ROM today! Felt quite pumped after it! Will wait and see if i can notice any gains from it after a few weeks!
15 Minute Warm Up, Jogging and Dynamic Stretching
Bench Press: 3 sets of 6 reps at 70Kg
Incline Bench Press 3 sets of 6 reps at 50Kg
Cable Cross Over at 26kg each
Deadlift 3 sets of 6 at 50,60 and 70kg (First time doing this properly so unsure of weight! Prob should have gone higher!)
Shoulder Press with Barbell 40Kg 3 sets of 6 reps
Shoulder Press wit 2 18Kg Dumbells 3 sets of 8 reps
Squat 4 sets of 6 reps at 70,80,90,100 KGs
Speed Squats 3 sets of 6 reps at 70Kg
Biceps: 3 sets of 8 reps of 30Kg (Extra Squeeze)
Brachioradialis: 3 sets of 8 reps of 14Kg dumbells
Bulgarian Squats: 3 sets of 6 reps at 18Kg Dumbells
Shoulder Press Machine 35Kg
Step Ups on bench 3 sets of 12 reps alternating leg with 18Kg Dumbells
Lower and Oblique Ab Work
Triceps Pulldown: 3 sets of 8 reps at 23Kg
5 Minute Stationary Bike Warm Down
