Round is a Shape

Day 1
Incline Bench Press 15,12,10,8
Bench Press12,10,8,8
Incline Dumbbell fly's 4 sets of 10
Standing French Press 4 sets of 12
Dumbbell kickbacks 3 sets of 10

Day 2
Deadlift 20,15,12,10
Pull ups 4 sets of 12
Dumbbell Row 4 sets of 10
Underhand barbell Row 12,10,8,8
Incline Dumbbell Curls 3 sets of 10
Preacher Curls 3 sets of 10

Day 3
Squats 15,12,10,8
walking lunges 3 sets of 20]
Leg Press 12,10,8,8
Leg Curls 4 sets of 12
Calf Raises 5 sets of 15

Day 4
Overhead Press 15,12,10,8
Upright Row 12,10,5,5
Dumbbell Lateral Raise 4 sets of 10
Face Pulls 4 Sets of 12
Barbell Shrugs 5 sets of 12

Sorry for the long wait!! I have been busy and have finished a 12 week program. This was after the 12 weeks and a week of Covid.