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Tuesday 12/10,, Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg Cable pushdown 5x10 30kg

Training Monday 11/11 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 7.6km Bike Ride 18:40:00

Training Sunday 10/11 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets

Tuesday 5/11 Arm Day Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Straight Bar Cable Pulldown 5x10 50kg

Training Monday 4/11 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 7.6km Bike Ride 18:39:50

Training Sunday 3/11 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 50kg 5sets

Tuesday 28/10,, Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg

Thanks mate

Training Monday 29/10 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 40kg 5sets

@starboy Aiming to next session mate, thanks

Training Sunday 27th Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets 7.6km Bike Ride 18:40:20

I'm not taking Tren or introducing it at all, i have had people suggest that I should but I'm not interested in it

Arm Day Today All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Curls 5x10 20kg Lat Pulldown 5x10 40kg

@GHgut4life sorry for the late reply mate, I try aim for 200-250grams a day

@going2cycle Yeah could hardly walk afterwards

Training today 23/10 Leg day, all last reps til failure Squats 5 sets of 60kg for 20 reps each Calf raises 20kg kettlebell each hand 5 sets 20reps Leg Extensions 10 X 60kg 5 sets Lying(prone) leg curls 10 X 60kg 5 sets RDL's 10x 40kg 5sets

Training 22/10 Chest And back all last sets til failure Bench press 70kg 5x10 Shrugs 20kg each hand 20x5 sets Fly 15kg each hand x5 sets Wide grip cable pulldown 50kg x5 sets Seated cable rows 50kgx5sets Overhead press 20kgx 5 sets Lat Pulldown 40x 5 sets

@GHgut4life As hard as I try and push my arms they seem to be the hardest part to get to grow

Arm Day 20/10, All Last Sets til failure. Dumbell Curls 5x10 20kg Hammer Curls 5x10 20kg Lateral Raise 5x10 20kg Rev Curls 5x10 20kg Skull Crushers 5x10 20kg Seated Dip Body Weight Wrist Ups 5x10 20kg Lat Pulldown 5x10 40kg 7.6km Ride 18:45:03

@BodyMonster34 not rich I just buy them in bulk