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[JuicyCakes]

BACK/hams

Wide grip lat pull down - 75kg x 15 reps, 89kg x 12 reps, 95kg x 8 reps

One Arm Machine Lat Row - 70kg x 15 reps, 82kg 10 reps, 90kg x 10 reps

T-Bar Row - 50kg x 15 reps, 60kg x 12 reps, 80kg x 6 reps

Seated row narrow grip - 70kg x 15 reps, 80kg x 12 reps

Lying leg curl - 72kg x 15 reps x 4 sets

RDL - DB - 80kg x 15 reps, 100kg x 12 reps

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[the_alcatraz]

BACK/hams

Wide grip lat pull down - 75kg x 15 reps, 89kg x 12 reps, 95kg x 8 reps

One Arm Machine Lat Row - 70kg x 15 reps, 82kg 10 reps, 90kg x 10 reps

T-Bar Row - 50kg x 15 reps, 60kg x 12 reps, 80kg x 6 reps

Seated row narrow grip - 70kg x 15 reps, 80kg x 12 reps

Lying leg curl - 72kg x 15 reps x 4 sets

RDL - DB - 80kg x 15 reps, 100kg x 12 reps

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you look big in the pic but hard to see shape bro
you eating what?

 

[JuicyCakes]

you look big in the pic but hard to see shape bro
you eating what?

Hey bro just eating the diet I set out on my first post. I dunno it could be my way oversized shirt lol probably not big enough yet for it lol!

 

[the_alcatraz]

Hey bro just eating the diet I set out on my first post. I dunno it could be my way oversized shirt lol probably not big enough yet for it lol!

you thick bro you big enough

 

[JuicyCakes]

Shoulders/BICEPS

Cable side raises - 7.5kg x 15 reps x 2 sets, 10kg x 12 reps

Dumbbell shoulder press - 30kg x 12 reps x 3 sets

Rear delt flys - 68kg x 15 reps x 2 sets, 72kg x 13 reps

Dumbbell side raises - 12.5kg x 15 reps 4 sets

Rope Curl - 36kg x 15 reps x 4 sets

Machine Preacher Curl - 60kg x 15 reps x 4 sets

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[JuicyCakes]

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