Reepers m drol cycle

Chest and Tri's

Incline Dumbbell Bench
30 x 10
35 x 8
37.5 x 7

Flat Barbell Bench
60 x 12
65 x 10
70 x 10

Decline Dumbbell Bench
20 x 15
30 x 8
30 x 8

Flyes
17.5 x 10
17.5 x 10

Skull Crushers
35 x 10
40 x 10
40 x 10

Push Downs
70 x 12
85 x 10
85 x 8

Shoulders and Traps

Seated Dumbbell Press
30 x 10
32.5 x 8
35 x 8

Standing Military Press
45 x 12
50 x 10
55 x 8

Dumbbell Shrugs
45 x 12
45 x 12
45 x 12

Lateral Raises
17.5 x 10
17.5 x 10
17.5 x 10

Clean and Jerks Dumbbell
30 x 3 left and 3 right
32.5 x 3 left and 3 right
35 x 1 left and 1 right

Legs and Calves 

Squats
100 x 10
100 x 10
120 x 6
120 x 6

Front Squats
60 x 12
70 x 10

Seated Leg Press
80 x 12
120 x 10
160 x 6

Straight Leg Deadlifts
60 x 8
60 x 8
60 x 8

Seated Calve Pushes
max x 10
max x 10
max x 10

Standing Calve Raises
120 x 10
120 x 10

Monday 8th March

Stats
Weight - 15st 6
Biceps - 16 1/4"
Chest - 44 1/2"
Stomach - 36
Thigh - 25 1/2

Chest and Tris

Incline Dumbbell Bench
30 x 12
35 x 8
37.5 x 6
37.5 x 6

Decline Dumbbell Bench
30 x 10
32.5 x 10
35 x 8

Flat Barbell Bench (Smith Machine)
60 x 10
80 x 10
90 x 10

Incline Dumbbell Flyes
15 x 10
20 x 8
20 x 8

Skull Crushers
35 x 10
35 x 10

Pull downs
Max x 8
Max x 8

Shoulders and Traps

Seated Dumbbell Press
30 x 10
35 x 7
35 x 6

Standing Military Press
45 x 8
50 x 8
55 x 6

Upright Rows
45 x 8
55 x 8
55 x 8

Lateral Raises
17.5 x 10
17.5 x 10
17.5 x 10

Front Raises
25 x 10
25 x 8
25 x 8


Dumbbell Clean and Press (alternate left then right)
32.5 x 6 
32.5 x 6
35 x 4

Legs and Calves

Leg Press
120 x 12

160 x 10
180 x 8

Horizontal Squat Machine
70 x 10
88 x 8
88 x 8

Leg Extensions
max x 10
max x 10
max x 10

Standing Clave Raises
109 x 10
109 x 10

Seated Calve Raises
max x 12
max x 12