Afternoon workout 💪

W2d4 Legs (Quads)

W2D3 Back and Shoulder

W2D2 Chest

W2D1 Legs (Hamstrings)

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Chest Supported Incline Row (Dumbbell)
Set 1: 30 kg x 10 [Warm-up]
Set 2: 45 kg x 12 
Set 3: 45 kg x 12 
Set 4: 45 kg x 12 
Set 5: 35 kg x 12 

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 12 
Set 2: 59.3 kg x 7 
Set 3: 52.3 kg x 10 
Set 4: 29 kg x 8 [Drop]

Shoulder Press (Dumbbell)
Set 1: 40 kg x 12 
Set 2: 40 kg x 12 
Set 3: 40 kg x 12 
Set 4: 35 kg x 10 

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

Pull Up
"Cooked 🫩"
Set 1: 8 reps 
Set 2: 6 reps 
Set 3: 5 reps 

Face Pull
Set 1: 9.1 kg x 12 
Set 2: 9.1 kg x 12 
Set 3: 9.1 kg x 12 
Set 4: 9.1 kg x 12 

Bent Over Row (Barbell)
Set 1: 60 kg x 8 
Set 2: 60 kg x 8 
Set 3: 60 kg x 8 

Deadlift (Barbell)
"Sumo practice"
Set 1: 60 kg x 6 [Warm-up]
Set 2: 60 kg x 6 [Warm-up]
Set 3: 60 kg x 2 [Warm-up]


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Joe Hearsey

W1D3 Back and Shoulder

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Afternoon workout 💪

W2d4 Legs (Quads)

W2D3 Back and Shoulder

W2D2 Chest

W2D1 Legs (Hamstrings)

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