W7 D4 Legs (Quads)

W7D3 Back and Shoulder

W7D2 Chest

Walking around westonbirt

W4D5 chest and triceps

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Bent Over Row (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 50 kg x 12 
Set 3: 50 kg x 12 
Set 4: 60 kg x 12 
Set 5: 60 kg x 12 

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 12 
Set 2: 50 kg x 12 
Set 3: 50 kg x 12 
Set 4: 50 kg x 12 
Set 5: 25.3 kg x 8 [Drop]

Shoulder Press (Dumbbell)
Set 1: 25 kg x 10 [Warm-up]
Set 2: 40 kg x 12 
Set 3: 45 kg x 12 
Set 4: 40 kg x 12 
Set 5: 40 kg x 13 

Lateral Raise (Dumbbell)
Set 1: 20 kg x 12 
Set 2: 20 kg x 12 
Set 3: 18 kg x 12 
Set 4: 10 kg x 8 [Drop]


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Joe Hearsey

W7D3 Back and Shoulder

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W7 D4 Legs (Quads)

W7D3 Back and Shoulder

W7D2 Chest

Walking around westonbirt

W4D5 chest and triceps

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