Weights week 3
Legs week 3 weights
- Squat – 45kgs
- Romanian deadlifts – 40kgs
- Leg press – 90kgs
- Leg extensions- 25kgs
- Calve raises – 80kgs
- Sumo deadlift – 70kgs
- Hip thrusts – 20kgs
- Dumbbell RDLs – 8kgs
- Prisoner back extension – body weight
Chest week 3 weights
- Bench press – 37.5kgs
- Machine assisted dips – 30kgs
- L2H cable flys – 3kgs
Arms week 3 weights
- Skull crushers – 15kgs
- Cable kickback – 3kgs
- Cheat hammer curls – 10kgs
- Strict incline curls – 6kgs
- Close grip bench press – 30kgs
- OH tricep extensions – 10kgs
- Strict incline curls – 8kgs
Back week 3 weights
- Pull ups – 25kgs
- Seated cable rows – 17.5kgs
- lat pull overs – 15kgs
- Lat pull downs – 35kgs
- Chest supported rows – 40kgs
- Face pulls – 3kgs
Shoulders week 3 weights
- Machine shoulder press – 20kgs
- Egyptian lateral raise – 1kg
- OH press – 22.5kgs
- Dumbbell lateral raise – 5kgs
Gym gains 