3 Day Classic - Back & Biceps

3 Day Classic - Chest, Shoulders & Triceps

3 Day Classic - Legs & Core

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Bench Press (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 10 
Set 3: 50 kg x 10 
Set 4: 50 kg x 8 
Set 5: 50 kg x 5 

Incline Bench Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 24 kg x 10 
Set 3: 28 kg x 10 
Set 4: 28 kg x 10 
Set 5: 28 kg x 10 

Cable Fly Crossovers
Set 1: 15 kg x 10 [Warm-up]
Set 2: 20 kg x 8 
Set 3: 20 kg x 8 
Set 4: 15 kg x 10 
Set 5: 15 kg x 10 

Triceps Extension (Cable)
Set 1: 2.5 kg x 20 [Warm-up]
Set 2: 10 kg x 15 
Set 3: 12.5 kg x 10 
Set 4: 12.5 kg x 10 
Set 5: 12.5 kg x 8 

Triceps Rope Pushdown
Set 1: 5 kg x 20 [Warm-up]
Set 2: 12.5 kg x 10 
Set 3: 10 kg x 12 
Set 4: 10 kg x 12 
Set 5: 10 kg x 12 

Overhead Press (Barbell)
Set 1: 10 kg x 10 [Warm-up]
Set 2: 20 kg x 5 

Lateral Raise (Dumbbell)
Set 1: 4 kg x 10 [Warm-up]
Set 2: 12 kg x 10 
Set 3: 12 kg x 10 
Set 4: 12 kg x 10 
Set 5: 12 kg x 10 

Shrug (Dumbbell)
Set 1: 14 kg x 10 [Warm-up]
Set 2: 20 kg x 10 
Set 3: 20 kg x 10 
Set 4: 20 kg x 10 
Set 5: 20 kg x 10 


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Kieran Sheppard

3 Day Classic - Chest, Shoulders & Triceps

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3 Day Classic - Back & Biceps

3 Day Classic - Chest, Shoulders & Triceps

3 Day Classic - Back & Biceps

3 Day Classic - Legs & Core

3 Day Classic - Chest, Shoulders & Triceps

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