ww17.2 (Back & Triceps)

• BB Deadlift - 20kgs x 12; 40 x 10; 20 x 12
• BB Bent-over Row - 20kgs x 12; 40 x 10; 20 x 12
• Weighted Back Extension - 5kgs x 12 x 3
• Triceps Cable Pushdown - 5kgs x 12; 6 x 10; 7 x 10
• Triceps Cable Pushdown with V-bar - 3kgs x 12 x 3

ww17.4 (Shoulders & Biceps)

• DB Arnold Press - 5kgs x 12 x 2 (warm up sets)
• BB Sholder Press - 10kgs x 12; 15 x 10; 20 x 10
• DB Side Lateral Raise - (10kgs x 6 + 7.5kgs x 8 + 5kgs x 10) x 3 (dropsets)
• DB Single-arm Front Raise - 7.5kgs x 10 x 2
• Smith machine Alternate Front-Rear Shrugs - 10kgs x 12; 20 x 12; 30 x 10; 40 x 10
• Preacher bar Biceps curl - 10kgs x 12; 15 x 10; 17.5 x 8
• Incline DB curl - 5kgs x 10 x 3