ww18.2 (Chest, Biceps, & Abs)

• DB Bench Press - 12.5kgs x 12; 15 x 10; 17.5 x 10 (per side)
• DB Incline BP - 7.5kgs x 12; 10 x 10 x 2
• DB Flyes - 7.5kgs x 12; 10 x 10 x 2
• Standing Cable Cross-over - 2kgs x 12; 3 x 12; 4 x 10 (per side)
• Standing Preacher curls - 10kgs x 15; 20 x 10
• Seated DB Incline curls - 7.5kgs x 8 x 2
• DB Concentration curls - 7.5kgs; 5kgs until failure (per side)
• Sit-ups - 5 sets until failure

ww18.3 (Quads, Triceps)

• DB Lunges - 7.5kgs x 12; 10 x 10; 12.5 x 8 (per side)
• Smith machine BB Squat - 27.5kgs x 12; 47.5 x 10; 60 x 10
• Cable Legs Extension - 50lbs x 12; 70 x 10; 60 x 10
• Cable Standing Leg curl - 20lbs x 10 x 2
• Triceps Cable Pulldown - 70lbs x 10; 80 x 10; 90 x 10

ww18.5 (Back, Traps)

• BB Deadlift - 40kgs x 10; 50 x 8; 60 x 8
• Cable Behind neck pulldown - 5lbs x 12; 7 x 10; 6 x 12
• BB Bent over row - 40kgs x 10 x 3
• Cable Lats pulldown - 6lbs x 12; 8 x 10; 7 x 12
• Smith machine BB Shrugs - 20kgs x 10; 30 x 10; 40 x 10