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Friday - 28/03/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 357 lb HACK SQUAT - 4x25, 20, 15 - W: 417 lb LEG PRESS - 4x25, 20, 15 - W: 579 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 134 lb LYING LEG CURL - 4x25, 20, 15 - W: 211 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 291 lb...

Wednesday - 26/03/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 394 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 152 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 235 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 273 lb SEATED ROW - 4x20, 15, 12, 10 - W: 244 lb SINGLE ARM LAT PULL DOWN - 4x20...

Monday- 24/03/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 251 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 149 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 205 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 128 lb LATERAL RAISE -...

Sunday - 23/03/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 271 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 158 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 171 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 161 lb INCLINE DUMBBELL...

Friday - 21/03/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 352 lb HACK SQUAT - 4x25, 20, 15 - W: 412 lb LEG PRESS - 4x25, 20, 15 - W: 574 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 129 lb LYING LEG CURL - 4x25, 20, 15 - W: 206 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 286 lb...

Wednesday - 19/03/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 389 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 147 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 230 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 268 lb SEATED ROW - 4x20, 15, 12, 10 - W: 239 lb SINGLE ARM LAT PULL DOWN - 4x20...

I hear you man, thanks

I hear you, thanks

Hey man thanks, I'll bring up my meals soon

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Working hard man - thanks

Hey man thanks

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Hey thanks man

Hey man that's the target 💪🏿

Monday- 17/03/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 251 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 149 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 205 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 128 lb LATERAL RAISE -...

Sunday - 16/03/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 153 lb STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 166 lb BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 161 lb INCLINE DUMBBELL...

Friday - 14/03/2024 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 352 lb HACK SQUAT - 4x25, 20, 15 - W: 412 lb LEG PRESS - 4x25, 20, 15 - W: 574 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 129 lb LYING LEG CURL - 4x25, 20, 15 - W: 206 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 286 lb...

Wednesday - 12/03/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 389 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 147 lb LAT PULL DOWN - 4x20, 15, 12, 10 - W: 230 lb T-BAR ROW - 4x20, 15, 12, 10 - W: 268 lb SEATED ROW - 4x20, 15, 12, 10 - W: 239 lb SINGLE ARM LAT PULL DOWN - 4x20...

Monday- 10/03/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 144 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 200 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 123 lb LATERAL RAISE -...