The Bat Cave

[KnightTemplar]

Week 4/Day 10

Smith Machine Bench Press:

3 X 3 X 31kg

TechnoGym Leg X:

3 X 10 X 25kg

TechnoGym Seated Rows:

3 X 10 X 25kg

TechnoGym Curls:

3 X 10 X 5kg

TechnoGym Push-Downs:

3 X 10 X 10kg

Romanian Deadlifts:

3 X 6 X 40kg

One Arm Pull-Downs:

3 X 10 X 26kg

 

[KnightTemplar]

Cardio.

TechnoGym Stair Climber: 5 Floors

 

[KnightTemplar]

Week 4/Day 11

Smith Machine Bench Press:

3 X 4 X 31kg

TechnoGym Leg X:

3 X 12 X 25kg

TechnoGym Curls:

3 X 12 X 5kg

TechnoGym Push-Downs:

3 X 12 X 12.5kg

TechnoGym Seated Rows:

3 X 12 X 25kg

Romanian Deadlifts:

3 X 7 X 40kg

Hammer Strength O/A/Pull-Downs:

3 X 12 X 26kg

 

[KnightTemplar]

Cardio.

TechnoGym Stair Climber: 10 Floors

 

[KnightTemplar]

End of Week 4.

 

[KnightTemplar]

Week 5/Day 12

Smith Machine Bench Press:

3 X 5 X 31kg

TechnoGym Pushdowns:

3 X 8 X 15kg

TechnoGym Seated Rows:

3 X 8 X 30kg

TechnoGym Leg X:

3 X 8 X 30kg

One Arm Pull-Downs:

3 X 8 X 27.5kg

Romanian Deadlifts:

3 X 8 X 40kg

Dumbbell Curls:

3 X 7 X 12kg

 

[KnightTemplar]

Week 5/Day 14

Smith Machine Bench Press:

3 X 6 X 31kg

TechnoGym Rows:

3 X 10 X 30kg

TechnoGym Push-Downs:

3 X 10 X 15kg

TechnoGym Leg X:

3 X 10 X 30kg

One Arm Pull-Downs:

3 X 10 X 27.5kg

Dumbbell Curls:

3 X 8 X 12kg

 

[KnightTemplar]

Cardio:

TechnoGym Stair Climber:

10 Floors

 

[KnightTemplar]

End of Week 5

 

[KnightTemplar]

Day 15/Week 6

Smith Machine Bench Press:

3 X 8 X 31kg

Leg X:

3 X 8 X 35kg

Seated Rows:

3 X 8 X 35kg

Push-Downs:

3 X 8 X 17.5kg

Romanian Deadlits:

3 X 8 X 42kg

One Arm Pull-Downs:

3 X 8 X 28kg

Dumbbell Curls:

3 X 8 X 12kg

 

[KnightTemplar]

Cardio.

Stairclimber:

10 Floors

 

[KnightTemplar]

Week 6/Day 16

Smith Machine Bench Press:

3 X 10 X 31kg

Rope Pushdowns:

3 X 10 X 17.5kg

Seated Rows:

3 X 10 X 35kg

Leg X:

3 X 10 X 35kg

Romanian Deadlifts:

3 X 10 X 40kg

One Arm Pull-Downs:

3 X 10 X 28kg

Dumbbell Curls:

3 X 10 X 12kg

 

[KnightTemplar]

Stair Climber:

10 Floors/Level 2

 

[KnightTemplar]

Week 6/Day 18

Smith Machine Bench Press:

3 X 12 X 31kg

Rope Push-Downs:

3 X 12 X 17.5kg

Seated Rows:

3 X 12 X 35kg

Leg X:

3 X 12 X 35kg

One Arm Pull-Downs:

3 X 12 X 28kg

Romanian Deadlifts:

3 X 12 X 40kg

Dumbbell Curls:

3 X 12 X 12kg

 

[KnightTemplar]

End of Week 5

 

[KnightTemplar]

 

[KnightTemplar]

Week 7/Day 1

Board Press:

3 X 8 X 22kg

Push-Downs:

3 X 6 X 20kg

Seated Rows:

3 X 8 X 40kg

Romanian Deadlifts:

3 X 8 X 42kg

One Arm Pull-Downs:

3 X 8 X 30kg

Dumbbell Curls:

3 X 6 X 14kg

Leg X:

3 X 6 X 40kg

Leg Raises:

1 X 11

 

[KnightTemplar]

Stairclaimber:

11 Floors/Level 2

 

[KnightTemplar]

Week 7/Day 19

Board Press:

3 X 2 X 30kg

Romanian Deadlifts:

3 X 9 X 42kg

One Arm Pull-Downs:

3 X 10 X 30kg

Push-Downs:

3 X 10 X 20kg

Seated Rows:

3 X 10 X 40kg

Leg X:

3 X 7 X 40kg

 

[KnightTemplar]

Stair Climber:

12 Floors at Level 2