Sbs hypertrophy C12D3

5 mins treadmill

Bench

40kg x 10

60kg x 5

80kg x 3

100kg x 3

82.5kg x 7

82.5kg x 7

82.5kg x 7

82.5kg x 10

Leg press

80kg x 10

120kg x 10

160kg x 5

185kg x 9

185kg x 9

185kg x 9

185kg x 20

Seated Row machine

65kg x 10

70kg x 10

75kg x 10

75kg x 8 (tidy up form)

Face pulls (3 on stack)

3 x 15

Triceps push down

30kg x 20

35kg x 10

40kg x 10

45kg x 9

Rope cable curl

3 x 10

Oh Triceps ext

3 x 10

Cross body db hammer curl 12kg

20 ss 22 1/4 rep chins

15 ss 11 1/4 rep chins

Bb curl

20kg x 23

10kg x 20