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  1. #46
    Join Date
    Oct 2016
    Posts
    88
    3x12 10lb overhead dumbbell triceps extension

    3x12 15lb tricpes push down

    3x12 5lb inclined db press

    3x12 5lb inclined db flys

    15 mins bike

  2. #47
    Join Date
    Oct 2016
    Posts
    88
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions

  3. #48
    Join Date
    Oct 2016
    Posts
    88
    3x15 30lb wide grip lat pulldown
    3x15 30lb close grip lat pulldown
    3x15 10lb single arm bent over db rows
    3x15 30lb seated cable rows
    3x15 70lb barbell deadlifts

  4. #49
    Join Date
    Oct 2016
    Posts
    88
    3x15 30lb wide grip lat pulldown
    3x15 30lb close grip lat pulldown
    3x15 10lb single arm bent over db rows
    3x15 30lb seated cable rows
    3x15 70lb barbell deadlifts

  5. #50
    Join Date
    Oct 2016
    Posts
    88
    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  6. #51
    Join Date
    Oct 2016
    Posts
    88
    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  7. #52
    Join Date
    Oct 2016
    Posts
    88
    4x15 10lb dumbbell bench press
    4x15 10lb inclined dumbbell bench press
    4x15 40lb pec deck
    4x15 10lb dumbbell flyes
    4x15 10ln inclined dumbbell flyes
    4x12 20lb barbell bench press
    10 minutes post lift cardio

  8. #53
    Join Date
    Oct 2016
    Posts
    88
    4x15 10lb dumbbell bench press
    4x15 10lb inclined dumbbell bench press
    4x15 40lb pec deck
    4x15 10lb dumbbell flyes
    4x15 10ln inclined dumbbell flyes
    4x12 20lb barbell bench press
    10 minutes post lift cardio

  9. #54
    Join Date
    Oct 2016
    Posts
    88
    10 minutes stationary bike
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions
    3x15 40lb kettlebell lunges
    3x50m farmer's walk

  10. #55
    Join Date
    Oct 2016
    Posts
    88
    10 minutes stationary bike
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions
    3x15 40lb kettlebell lunges
    3x50m farmer's walk

  11. #56
    Join Date
    Oct 2016
    Posts
    88
    15x3 20lb kettlebell clean and jerk
    15x3 20lb kettlebell swing
    15x3 60lb wide grip lat pull down
    15x3 45lb close grip lat pull down
    3x15 10lbs dumbbell bench press
    3x15 10lbs inclined dumbbell bench press
    3x15 10lbs inclined dumbbell flys
    1x10 10lbs dumbbell flys
    2x15 5lbs dumbbell flys
    3x15 30lb pec deck

  12. #57
    Join Date
    Oct 2016
    Posts
    88
    15x3 20lb kettlebell clean and jerk
    15x3 20lb kettlebell swing
    15x3 60lb wide grip lat pull down
    15x3 45lb close grip lat pull down
    3x15 10lbs dumbbell bench press
    3x15 10lbs inclined dumbbell bench press
    3x15 10lbs inclined dumbbell flys
    1x10 10lbs dumbbell flys
    2x15 5lbs dumbbell flys
    3x15 30lb pec deck

  13. #58
    Join Date
    Oct 2016
    Posts
    88
    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

  14. #59
    Join Date
    Oct 2016
    Posts
    88
    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

  15. #60
    Join Date
    Oct 2016
    Posts
    88
    3 rounds kettlebell:

    12 Swings - 25lb
    12 Squats -25lb
    12 High pulls - 20lb
    12 Figure 8s - 20lb
    12 Two arm rows - 15lb
    12 Floor press - 10lb
    12 Clean and press - 10lb

    10 minute treadmill run

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