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