1. Chest and Triceps

3. Legs and Shoulders

2. Back and Biceps

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Lat Pulldown (Cable)
Set 1: 66 kg x 17
Set 2: 73 kg x 12
Set 3: 73 kg x 12

Triceps Extension (Cable)
Set 1: 43 kg x 15
Set 2: 43 kg x 14
Set 3: 43 kg x 12

Lat Pulldown - Close Grip (Cable)
Set 1: 73 kg x 13
Set 2: 73 kg x 12
Set 3: 79 kg x 10

Rear Delt Reverse Fly (Machine)
Set 1: 59 kg x 14
Set 2: 66 kg x 12
Set 3: 66 kg x 12
Set 4: 73 kg x 6

Triceps Rope Pushdown
Set 1: 36 kg x 13
Set 2: 36 kg x 12
Set 3: 43 kg x 14

T Bar Row
Set 1: 20 kg x 19
Set 2: 30 kg x 12
Set 3: 30 kg x 13
Set 4: 30 kg x 14


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William Grammenos

2. Back and Biceps

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1. Chest and Triceps

1. Chest and Triceps

3. Legs and Shoulders

2. Back and Biceps

1. Chest and Triceps

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