Weight for week 1
Legs weeks 1 weights
- Squat – 35kgs
- Romanian deadlifts – 40kgs
- Leg press – 60kgs
- leg extensions – 20kgs
- Clave raises – body weight
- Sumo deadlift – 62.5kgs
- Hip thrusts – 5kgs
- Single leg kick backs – 10kgs
- Prisoner back extension – body weight
Chest week 1 weights
- Flat bench press – 30kgs
- Assisted dips – 40kgs
- L2H cable flys – 3kgs
Arms week 1 weights
- Skull crushers – 10kgs
- Cable kickback – 1kg
- Close grip bench press – 25kgs
- Over head tricep extensions – 10kgs
- Hammer cheat curls – 6kgs
- Strict incline curls – 4kgs
- EZ bar curls – 10kgs
Back week 1 weights
- pull ups -25kgs
- Seated cable row – 10kgs
- Lat pull over – 10kgs
- Lat pull down – 20kgs
- Chest supported row – 40kgs
- Rope face pulls – 3kgs
- Incline dumbbell shrugs – 12kgs
Shoulders week 1 weights
- Rear delt fly – 15kgs
- Machine shoulder press – 15kgs
- Egyptian lateral raise – 1kg
- OH press – 22.5kgs
- Dumbbell lateral raises – 3kgs
Abs week 1 weights
- L hold – body weight
- Crunches – body weight
Gym gains 