NOTE: THE weights mentioned are what I start with but I move the weights down each time. As for Friday, it's low weights but high reps.
Uni fly chest 15kg Decline Hex floor press 15kg Uni floor fly chest 15kg
Lie unilateral bend 15kg Single dumbbell drag 15kg Overhead uni extention 15kg Unilateral cross body curl 15kg
Lie uni ext 12.5kg Uni fly chest 12.5kg Uni drag curl 12.5kg Sumo squats 17.5kg Uni lunge rock 17.5kg
AGAIN! Weights are moved down and rep increased. Sets are always four. Friday reps are high and I do explosion or muscle burn to feel it. Also, lower weight allows me to improve on my form n technique.
End of week two it's back to wk one so two week timetable.