Weights week 4
Legs week 4 weights
- Squat – 30kgs
- Romanian deadlifts – 40kgs
- Leg press – 50kgs
- Leg extensions- 25kgs
- Calve raises – 80kgs
- Sumo deadlift – 75kgs
- Hip thrusts – 6kgs
- Dumbbell RDLs – 8kgs
- Prisoner back extension – body weight
Chest week 4 weights
- Bench press – 40kgs x 3
- Machine assisted dips – 0kgs
- L2H cable flys – 3kgs
Arms week 4 weights
- Skull crushers – 15kgs
- Cable kickback – 3kgs
- Cheat hammer curls – 10kgs
- Strict incline curls – 6kgs
- Close grip bench press – 40kgs
- OH tricep extensions – 10kg
- Strict incline curls – 8kgs
Back week 4 weights
- Pull ups – 15kgs
- Seated cable rows – 17.5kgs
- lat pull overs – 15kgs
- Lat pull downs – 40kgs
- Chest supported rows – 40kgs
- Face pulls – 3kgs
Shoulders week 4 weights
- Machine shoulder press – 25kgs
- Egyptian lateral raise – 1kg
- OH press – 22.5kgs
- Dumbbell lateral raise – 5kgs
Gym gains 