TweetYesterday and the day before. Getting ready to go hit back.
Standing cable fly
20 x 12
30 x 12
40 x 12
50 x 12 x 2
Incline barbell press
135 x 6 x 2
185 x 6
225 x 6
245 x 6
265 x 6
275 x 6
Incline dumbbell fly/ press/ stretch push ups
1 x warm up
50s x 8/ 8/ 15 x 3
Cable crossover
40 x 20 x 2
Arnold press
1 x warm up
50s x 10 x 3
One arm side cable lateral
30 x 15, 15, 10 (no rest, failure last set)
Bent dumbbell laterals/ over and backs
25s x 20/ 15 x 3
20 min HIIT
Alternating seated leg curl/ seated leg curl
2 x warm ups
40 x 8/ 8
50 x 8/ 8 x 2
Leg press/ Bulgarian split squats
3 x warm ups
6 pps x 8/ 60 x 8
8 pps x 8/ 60 x 8
10 pps x 8/ 60 x 8
11 pps x 7ish/ 60 x 8
Hip adductor/ hip abductor
2 x warm ups
150 x 12/ 12 x 3
Hack squats
1 x warm up
2 pps x 8
3 pps x 8
4 pps x 8 x 2
Leg ext/ lying leg curls/ machine calf ext
1 x warm up
120 x 10/ 100 x 10/ 300 x 10
120 x 10/ 110 x 10/ 300 x 10
130 x 10/ 120 x 10/ 400 x 10
20 min light cardio