Paul

Lose weight

Tone up

Hernia so careful of ab work

Weights, weight variants, complex movements

Bench 4 x 60kg

Chest 1

Chest press super set (wide press, closed press) 3x20 7.5kg

Fly Super set (fly with low close above legs) 3x10 5kg

peck deck 10's (hold each rep 10,9,8......3,2,1 3 sets 3 plates (4.5 plates)

Cable side shoulder raise 3x10 1 plate

Slow drop bench front raise (lower as slow as possible) 4kg 3x10

tricep mega set (front, side, overhead tricep extention

Chest 2

Bench press 10xbar 10x 30kg 10x40kg 50kg to failure 60kg negatives

Chest press and fly superset 7.5kg (10lg) 3x10

Smith bench 5's ) 5 seconds down 5 seconds up 5 quick bar 2 sets bar + 5kg 1 set

Front and side raises superset 1.5 plate 3x10

Arnold press 7.5kg 3x10 (10kg)

Chest 3

Bench press 40 50 60 to max reps

Under hand chest press 7.5kg x3

3 second smith incline 30kg x3

Veritable pulls 4 plates 10x3

front raise 3 plates 10x3

Bench bar front raise 10x3

Trucep extention 7.5kg 3x10

Front cable raise with shoulder extention 2 plates

Legs

leg extention 3x10 with 3 second hold at top 6 (8) plates

Single leg push on assisted dip 3x10 per leg 11 plates (14 plates)

box squat bar (bar + 10kg) 3x10

(replace box) RDL 2x10 50kg 1xfailure 60kg

Lunge 3x10 per leg 5kg per arm (7.5kg per arm)

(replace lunge) Bulgarian split 3x10

Leg press pyramid set start at 6 plates go up until cant do 10 then drp back down until you can. No break (start at 10)

leg curl 3 second hold at top 3x10 4 plates (7 plates)

Squat safety bar 85kg max

45* increase from 110 to 190

Leg extention, full and half 5 plates

Single.side smith lunge bar 3x10 p er leg

Leg curl full half 4 plates 3x10

Back

Seated row 20kg (35kg) x10 30kg (45kg) 3x10 40kg (55kg) 3x10 3 second pause

Overhead lateral pull over 12.5kg (15kg) 3x10

Reverse flys 5kg 3x10

Straight arm pull down 9 plates 3x10

Kneeling single hand lateral pull down 3x10 per arm 5 (6) plates

Crucifix 2 (3)plates 3x10

Assisted chin up pyramid start on 15 plates sets of 10 to failure

Back 2

Under hand supported row 3x12 40kg

Overhand supported row 3x12 35kg

Lat pull down wide 3 second pause 5 plate 3x10

Double front cross 2plates 3x12

Kneeling underhand lat pull 8 plates 3x12

Close grip Seated row 6 plates 5 second movement 3 x10

isolated curls Smith 7.5kg 3x10 pa

Back 3

Seated row machine 8 - 12 (4 sets) plates 3x10

Face pulls with 3 pulse at top 5 plates 3x10

Front cross/reverse cable fly (hands level with bars) 1 plate 3x10

Straight arm pull down adjustable bar 8 plates 3x10

Rope Seated lateral pull down 11 plates 3x10

Gorilla rows 20kg 3x10pa

Isolation hammer curls 7.5kg 3x10

Abs

[ ] crunches twist 5kg x3

[ ] bench leg raises/knee raise 20 x 3

[ ] bench Weighted crunch 10kg 3 x 12

[ ] cable crunch 9 plates 3x10

[ ] lumbar raise 5kg 3x10

[ ] rear twist 2 plates 3x20

[ ] plank to failure x3

3x 1 minute exercise 1 minute break

legs

RDL 30kg squat 10kg lunge 2x5kg

chest

Incline press 10kg shoulder press 5kg overhead tricep 10kg

back

Kneeling row 6 plates straight arm pull down 5 plates curls 4 plates

abs

Russian twists 7.5kg leg raises Farmers walks 30kg pa