Shoulders

Chest Hypertrophy Optimized

Legs Quad Hamstring and Calf Focus

Upper body

Legs

Logged with Hevy

Incline Chest Press (Machine)
Set 1: 40.9 kg x 25 [Warm-up]
Set 2: 80.9 kg x 15 [Warm-up]
Set 3: 120.9 kg x 12 
Set 4: 130.9 kg x 9 
Set 5: 140.9 kg x 5 

Pull Up
Set 1: 12 reps 
Set 2: 10 reps 
Set 3: 10 reps 
Set 4: 5 reps 

Cable Fly Crossovers
Set 1: 30 kg x 15 [Warm-up]
Set 2: 35 kg x 15 
Set 3: 35 kg x 6 
Set 4: 35 kg x 8 
Set 5: 35 kg x 8 

Chest Dip (Weighted)
Set 1: 20 kg x 6 [Failure]
Set 2: 20 kg x 5 [Failure]

Chest Dip
Set 1: 15 reps 
Set 2: 10 reps 
Set 3: 12 reps 
Set 4: 6 reps 

Push Up
Set 1: 10 reps [Failure]
Set 2: 17 reps [Failure]
Set 3: 15 reps 
Set 4: 9 reps 

Bench Dip weighted
Set 1: 20 kg x 18 
Set 2: 20 kg x 15 
Set 3: 20 kg x 4 
Set 4: 0 kg x 10 [Drop]
Set 5: 0 kg x 10 
Set 6: 0 kg x 13 

Bicep Curl (Barbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 35 kg x 10 
Set 3: 35 kg x 10 
Set 4: 40 kg x 6 
Set 5: 40 kg x 5 


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Richy McDonald Law

Chest Hypertrophy Optimized

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Shoulders

Chest Hypertrophy Optimized

Legs Quad Hamstring and Calf Focus

Upper body

Legs

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