OK so I'm going to post some DJ mixes I put together couple of years back hope y'all enjoy

OK so I'm going to post some DJ mixes I put together couple of years back hope y'all enjoy

Wide-grip Pull-ups 5 x 10, Super-set with Diamond Push-ups 5 x 30 Barbell Dead-rows 4 x 10 x 60Kg, Super-set with Skull-crushers 4 x 10 x 40Kg Reverse Grip Bent-over Barbell Rows 4 x 10 x 40Kg,Super-set

Perform following four exercises as one set, don't stop peeps!! Standing overhead press front of head, standing overhead press rear of head, upright rows, front raises. Use a bar-bell with 20Kg, perform

Bar-bell Flat Bench Press; 2 x 10 x 20Kg 1 x 10 x 60Kg 1 x 8 x 80Kg 5 x 3 x 95Kg Dumb-bell Flat Bench Press, 3 x 10 x 35Kg Incline Bench Fly's 3 x 10 x 20Kg Decline Cable Fly's 3 x 10 x 35Kg Bar-bell Curls

Wide-grip Pull-ups 5 x 10, Super-set With Diamond Push-ups 5 x 20 Single Arm Dumb-bell Rows 4 x 10 x 35Kg, Super-set With Narrow Grip Bench 4 x 10 x 60Kg Bent-over Bar-bell Rows 5 x 5 x 70Kg, Super-set

Flat Bench Press ; 2 x 20 x 30Kg 1 x 10 x 50Kg 1 x 5 x 70Kg 5 x 3 x 95Kg Flat Bench Dumb-bell Press, 3 x 10 x 35Kg Standing Dumb-bell Curls, 3 x 12 x 20Kg Standing Hammer Curls, 3 x 12 x 20Kg Forearm Dumb-bell

Shoulders as follows, repeat for 4 sets. Barbell standing shoulder press front of head x 10, behind head x 10, upright rows x 10, front raise x 10 @ 20Kg = 1 Set Back Squats 10 x 10 x 50Kg Rest 60 seconds

Wide Grip Pull-ups 5 x 10 Super-set with, Diamond Push-ups 5 x 20. rest 90 Seconds Between Sets T-Bar Rows 10 x 10 x 50Kg Super-set with, Skull-Crushers 10 x 10 x 30Kg. Rest 60 Seconds Between Sets Reverse

Flat Bench Press 10 x 10 x 60Kg Super-set with, Bicep Curls (Barbell) 10 x 10 x 20Kg, Rest 60 seconds between sets. Decline Cable Fly's 3 x 20 Hammer Curls 3 x 10 x 10Kg

Back Squats 3 x 10 x 50Kg Front Squats 3 x 10 x 45Kg Dead-lifts 3 x 10 x 60Kg Lunges 3 x 10 x 20Kg Shoulder Front Raise 3 x 20 x 5Kg Shoulder Lateral Raise 3 x 12 x 5Kg Shoulder Rear Delt Raise 3 x 12

.

Stefan Molyneux comments on Manchester Bombing

.

Wide-grip pull-ups, 5 sets x 10 reps Bent Over Rows (B/B) 5 x 12 x 40Kg Bent Over Rows Reverse Grip(B/B) 5 x 12 x 40Kg T-Bar Rows 3 x 10 x 60Kg Front Shrugs (B/B) 3 x 12 x 60Kg Rear Shrugs (B/B) 3 x 12

After a lax few months spending to much time on the couch and a few to many pies it's time to get back in shape. So come follow/join me in on this journey. Feel free to join me in this endeavor and let