Zac
Full body

Shoulder press 3x10 7.5kg

Flys 3x10 7.5kg 

Seated row 5 plates 3x10 with 5 second hold

Lateral pull down 4 plats controlled to diaphragm 3x10

45* leg press 70 90 110kg x10

Leg curl 5 plates 3x10 with 5 second hold

Weighted bench crunch 7.5kg 3x10

Leg raises 3x10Flys 3x10 7.5kg
Shoulder press 3x10 7.5kg
Seated row 5 plates 3x10 with 5 second hold
Lateral pull down 4 plates controlled to diaphragm 3x10
45* leg press 70 90 110kg x10
Leg curl 5 plates 3x10 with 5 second hold
Weighted bench crunch 7.5kg 3x10

Leg Raise 3x10

 

Chest

 

Incline Chest press 3x10 10kg

Flat flys 3x10 7kg

Peck deck 10s 3 plates 10 9 8 ... 3 2 1 hold

Front shoulder raise 3 plates 3x10

​Cross shoulder raise 1 plate 3x10

​Tricep super set (down, overhead) 3x20 4 plates

 

Legs

 

Leg extention 6 plates 3 second hold

45* Press 2 sets 10 @ 110kg 1 set 10 @ 120kg

​Leg curl 5 plates 3x10​​
RdL 25kg 3x10

Weighted lunge bar 3 x 20

​Split squat body weight 3x10 per leg