Damian 1 on 1

Push (chest, shoulders, Triceps)

Dumbbell chest press straight 3x10 (7.5kg)12.5kg

Incline Dumbbell chest press Parallel 3x10 (10kg) 15kg

Seated Cable Fly high to low 3x10 (slow)3.5 (4 plates) plates

Cable front shoulder raise 3x10 3 plates

Side and (front) dumbbell Lateral raise rotation 3x10 5kg (4kg)

Overhead tricep extention (cable rope)3x10 4 plates

Pull (Back, bi-cep)

Lateral pull down wide grip 3x10 4.5 (5kg) plates next start at 4.5

Lateral Dumbbell  pull over 3x10 15kg (12.5kg)

Straight arm pull down (cable) 3x10 PA 5 plates (5.5)

Face pulls 3x10 5 plates (5.5)

Cable reverse flys 3x10 1.5

Bench hammer curls 3x10 10kg

Legs (Glutes,quads,hamstrings and Calves)

Leg press 3x12 10 plates (12 plates)

Leg extention 3x12 6 plates (8 plates)10 last set

Leg curl 3x12 6 plates 8 final set

RDL (romainian dead lift)Smith machine 3x12 40kg

Lunge 3x20 steps 7.5kg pa

 

Calf raise 3x20 6 plates

Abs and Arms

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​Weighted crunch 5kg 3x10

Cable crunch 3x20 9 (10 plates

Bench leg raise 3x10

Log cutters 3x10 PS 4 plates

Tricep super set 3x20 (10 per eexercise 4 plates

Bicep curl pyramid 3x10 start 4 plates

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