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Monday 10 March 2025 Back, Biceps, Hamstrings & Adductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps, traps & adductors). New gym so...

Sunday 09 March 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts, triceps & abductors). New gym...

Friday 07 March 2025 Back, Biceps, Hamstrings & Adductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps, traps & adductors). New gym as...

Thursday 06 March 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts, triceps & abductors). • Smith...

Tuesday 04 March 2025 Back, Biceps, Hamstrings & Adductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps, traps & adductors). • Narrow Mag...

Monday 03 March 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts, triceps & abductors). • Smith...

Saturday 01 March 2025 Back & Biceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on traps & biceps). • Wide Mag Grip Cable (1:1) Row (5x 4-8) -...

Friday 28 February 2025 Legs Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Single Leg Extensions 2 | | (5x 4-8) - 65kgs x 8, 8, 7, 6, 6 • Single Prone Leg...

Wednesday 26 February 2025 Chest, Delts & Triceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps). • Seated Chest Press Machine...

Tuesday 25 February 2025 Back & Biceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps). • Medium Mag Grip Cable (1:1) Row (5x 4-8) -...

Sunday 23 February 2025 Legs Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Single Leg Extensions 2 | | (5x 4-8) - 67.5kgs x 8, 7, 7, 6, 6 • Single Seated...

Friday 21 February 2025 (following a 12 hour night shift) Chest, Delts & Triceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Smith Machine Decline Press...

Thursday 20 February 2025 Back & Biceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Narrow Mag Grip Cable (1:1) Row (5x 4-8) - 104.2kgs x 7, 6, 6, 5, 4 •...

Wednesday 19 February 2025 Legs Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Single Leg Extensions 2 | | (5x 4-8) - 65kgs x 8, 7, 7, 6, 6 • Single Leg...

Tuesday 18 February 2025 Chest, Delts & Triceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Smith Machine Flat Press (5x 4-8) - 82.5kgs x 8, 7, 6, 5, 4...

Monday 17 February 2025 Back & Biceps Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Wide Mag Grip Cable (1:1) Row (5x 4-8) - 95.1kgs x 8, 8, 7, 6, 5 • Wide...

Saturday 15 February 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Leg Extensions 2 | | (3x AMRAP) - 105kgs x...

Friday 14 February 2025 Back, Biceps, Hams & Adductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Medium Mag Grip Cable (1:1) Row (3x 4-8) - 104.2kgs x...

Wednesday 12 February 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Leg Extensions 2 | | (3x AMRAP) - 105kgs x...

Tuesday 11 February 2025 Back, Biceps, Hams & Adductors Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 3 minutes rest between exercises. • Seated Leg Curls (2x AMRAP) - 66kgs x 15, 13 •...