Session 3 Leg raises 18,17 Pull-ups 12,10 + 3 Weighted dips 16/22, 16/22 Chin ups 11, 10 Weighted push-ups 16/12, 16/12 Forearm curls 16/12, 16/12 Bicep curls 16/13, 16/12 Was a bit too long rest so was a bit behind on pulling but still mostly progress.

Session 4 12/02/26 Leg raises 17, 18 Pull-ups 12, 11 + 4 Weighted dips 21/14, 21/15 Chin ups 12, 12 Weighted push-ups 16/14, 16/12 Forearm curls 16/10, 16/7 Bicep curls 16/13, 16/14 One arm chair dips 12 I think I beat all my pb’s since last time 💪 well except leg raises but I’m not that focused on leg raises pb

@Pratik Pandey perfect man that’s awesome! I think the combo of hitting failure, 2 to 3 sets and a weight where you fail at 10 to 12 reps is optimum for size and strength. Just a tip. Even thought I suggest only 2 or 3 sets per exercise, it it’s important to try get 4 to 5 sets per muscle group. That’s why I’ll often target a muscle from 2 different orientations. For example: Incline bench press x 2 sets + Weighted Dips x 2 sets = 4 sets for chest (this is the volume we want per muscle group) this helps you get good volume but avoid strain and injury because we’re not doing one single movement over and over. It also makes the workouts more fun and varied which is great for consistency.

@Pratik Pandey any questions brother don’t hesitate to ask 💪

Haha sick shoes @Toni Hiltmann they look tuff as! Ready to kick some ass lol

@Toni Hiltmann I start at 75kg and drop set to 68 then 61.

@Toni Hiltmann get those fat calves dawg!

@Toni Hiltmann haha i didn’t even see that before lol