Notes

monday-arm day
1) tricep pushdown-3 sets of 12
2) tricep overhead press (sat down) - 3 sets of 10
3) over cross tricep- 3 sets of 10
4)bicep curls- 3 sets of 12 (9kg)
5)seated bicep curl- 3 sets of 12 (9kg)
6)barbell curl- 3 sets of 10
7)preacher curls- 3 sets of 12( 5kg either side)
8) cable curls- 4 sets of 12 max for pump

tuesday-back and shoulders
1)seated row with chest support-3 sets till failure
2)lat pulldown- 3 sets till failure
3)single arm pull down- 2 sets till failure
4) seated row- 2 sets of 10
5) single arm row-2 sets till failure
6)reverse pec dec-2 sets till failure
7)cable rear delt- 2 sets of 10
8) side delts-3 sets of 10 (6kg)
9) shoulder press- 2 sets of 10

wednesday- chest
1)incline bench- 3 sets of 10
2)pec dec- 2 sets till failure
3)incline db bench- 3 sets of 12
4)db flys bench-2 sets of 12
5)incline smith machine-3 sets of 12
6)seated push press-3 sets of 12 last till failure

saturday-legs
1)hack squat- 3 sets of 12
2) leg extensions-3 sets of 12
3)calf push up- 3 sets of 12
4)leg press slanted- 3 sets of 12
5) squat machine- 3 sets of 12