Back bi's

Chest

Arms hams

Shoulders core

Logged with Hevy

Hammer Curl (Dumbbell)
Set 1: 10 kg x 15 [Warm-up]
Set 2: 16 kg x 8 
Set 3: 20 kg x 8 
Set 4: 20 kg x 8 
Set 5: 20 kg x 10 

Skullcrusher (Barbell)
Set 1: 28.5 kg x 10 
Set 2: 28.5 kg x 10 
Set 3: 28.5 kg x 10 
Set 4: 28.5 kg x 10 

Concentration Curl
Set 1: 12 kg x 10 
Set 2: 14 kg x 8 
Set 3: 14 kg x 8 
Set 4: 14 kg x 8 

Triceps Rope Pushdown
Set 1: 19.3 kg x 10 
Set 2: 23.8 kg x 10 
Set 3: 26.1 kg x 10 
Set 4: 26.1 kg x 10 

Lying Leg Curl (Machine)
Set 1: 32 kg x 16 
Set 2: 32 kg x 16 
Set 3: 32 kg x 16 
Set 4: 32 kg x 16 

Leg Extension (Machine)
Set 1: 25 kg x 20 
Set 2: 59 kg x 8 
Set 3: 79 kg x 8 
Set 4: 79 kg x 8 
Set 5: 79 kg x 8 

Preacher Curl (Barbell)
Set 1: 28.5 kg x 10 
Set 2: 33.5 kg x 8 
Set 3: 33.5 kg x 8 
Set 4: 33.5 kg x 8 

Standing Calf Raise (Machine)
Set 1: 30 kg x 12 
Set 2: 70 kg x 10 
Set 3: 70 kg x 10 
Set 4: 70 kg x 10 


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Jake Thomas

Arms legs

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Back bi's

Chest

Arms hams

Shoulders core

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