mickc1965
Well-Known Member
Friday 08 August 2025
Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.
Delts
• Seated Side Lateral Raise Machine (2x 4-8) - 53kgs x 8, 6
• Rear Delt Flies Machine (2x 4-8) - 61kgs x 8, 8
Chest
• Cable (Spirit) Ladder Flies (6x 4-8) - 22.7kgs (per hand) x 8, 8, 8, 8, 8, 8
• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2x 4-8) - 108.7kgs x
7, 5
Triceps
• Cable (Spirit) OH Single Arm Tricep Extensions (2x 4-8) - 40.8kgs x 6, 5
Quads
• Leg Extensions || (4x 4-8) - 75kgs x 8, 8, 7, 7
Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.
Delts
• Seated Side Lateral Raise Machine (2x 4-8) - 53kgs x 8, 6
• Rear Delt Flies Machine (2x 4-8) - 61kgs x 8, 8
Chest
• Cable (Spirit) Ladder Flies (6x 4-8) - 22.7kgs (per hand) x 8, 8, 8, 8, 8, 8
• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2x 4-8) - 108.7kgs x
7, 5
Triceps
• Cable (Spirit) OH Single Arm Tricep Extensions (2x 4-8) - 40.8kgs x 6, 5
Quads
• Leg Extensions || (4x 4-8) - 75kgs x 8, 8, 7, 7
Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.