Size of me!!!!!

The workout……….!!!

Tuesday:
Bench Press - 4 sets @ 80-90% of one rep max x 6-8 reps
Incline D/B Press - 4 sets @ 80-85% of one rep max x 6-8 reps
Decline D/B Press - 4 sets @ 80-90% of one rep max x 6-8 reps
Cable flys
Sometimes followed by Press ups (the one’s where you do ten, then stay on the ground for 10 without releasing your position and then do another ten etc)

Triceps also that day, pull overs, close grips and extensions 4 sets each @ 75% of one rep max x 6-8 reps

Wednesday:
Back & Biceps
Wide grip weighted chins 4 sets @ 80-90% of one rep max x 6-8 reps
mixing with alternate side chins
Deadlifts 4 sets @ 80-90% of one rep max x 6-8 reps
Bent over row 4 sets @ 80-90% of one rep max x 6-8 reps
Seated row 4 sets @ 80-90% of one rep max x 6-8 reps

For biceps, barbell curls, 21’s and hammer curls 4 sets @ 75% of one rep max x 6-8 reps
(sometimes percentage just decided by whatever is available ie. 15kg d’bs)

Thursday
Rest day

Friday
Shoulders
Behind Neck Barbell 4 sets @ 80-90% of one rep max x 6-8 reps (just to ears)
Shrugs 4 sets @ 6-8 reps
Lat Raises - 3 drop sets
Arnie Presses 4 sets @ 80-90% of one rep max x 6-8 reps

Saturday or Sunday
Legs
Squats 4 sets @ 80-90% of one rep max x 6-8 reps
Leg curls 4 sets @ 80-90% of one rep max x 6-8 reps
Revervse curls 4 sets @ 80-90% of one rep max x 6-8 reps
Walking lunges w. 2×10-15k d’bs, doing four lengths
Calf raises - 100 raises on smith machine w. bodyweight on bar

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