Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Could of least put the best Batman.....

Spoiler: Best Batman

Well played, sir. Well played indeed.

 

[KnightTemplar]

Week 1/Day 2

SS Bar Box Squat:

3 X 8 X 45kg

One-Arm Pulldowns:

3 X 8 X 15kg

Machine Rows:

3 X 10 X 30kg

Rope Pushdowns:

3 X 10 X 10kg

Hex Press:

3 X 8 X 10kg

 

[KnightTemplar]

Week 1/Day 3

Trap Bar Deadlifts:

4 X 4 X 65kg

Board Press:

4 X 4 X 25kg

Machine Rows:

3 X 12 X 30kg

Rope Pushdowns:

3 X 12 X 10kg

Chest Supported Dumbbell Rows:

3 X 12 X 12kg

 

[KnightTemplar]

End of Week 1

 

[KnightTemplar]

Week 2/Day 4

Board Press:

4 X 4 X 32.5kg

One-Arm Pulldowns:

3 X 8 X 17.5kg

Leg X:

3 X 10 X 25kg

Machine Rows:

3 X 8 X 35kg

Rope Pushdowns:

3 X 8 X 12.5kg

Hex Press:

3 X 10 X 10kg

 

[KnightTemplar]

Week 2/Day 5

Trap Bar Deadlifts:

3 X 4 X 67kg

Machine Rows:

3 X 10 X 35kg

Rope Push Downs:

3 X 10 X 12.5kg

One-Arm Pulldowns:

3 X 10 X 17.5kg

Dumbbell Curls:

3 X 8 X 10kg

Hex Press:

3 X 10 X 10kg

 

[KnightTemplar]

Week 2/Day 6

Board Press:

4 X 2 X 35kg

One Arm Pulldowns:

3 X 12 X 17.5kg

Machine Rows:

3 X 12 X 35kg

Rope Pushdowns:

3 X 12 X 12.5KG

 

[KnightTemplar]

End of Block 1

 

[KnightTemplar]

Block 2

Week 3/Day 7

Safety Bar Box Squats:

4 X 3 X 50kg

Hex Press:

3 X 8 X 12kg

Chest Supported Dumbbell Rows:

3 X 6 X 16kg

One Arm Pulldowns:

3 X 6 X 20kg

Rope Pushdowns:

3 X 6 X 15kg

 

[KnightTemplar]

Week 3/Day 8

Board Press:

4 X 3 X 35kg

One-Arm Pulldowns:

3 X 8 X 20kg

Chest Supported Dumbbell Rows:

3 X 8 X 16kg

Rope Pushdowns:

3 X 8 X 15kg

Leg X:

3 X 10 X 15kg

 

[KnightTemplar]

Week 3Day 9

Smith Machine Bench Press:

4 X 3 X 39kg

One-Arm Pulldowns:

3 X 8 X 20kg

Chest Supported Dumbbell Rows:

3 X 8 X 16kg

Rope Pushdowns:

3 X 8 X 15kg

Trap Bar Deadlifts:

4 X 3 X 70kg

 

[KnightTemplar]

End of Week 3

 

[KnightTemplar]

Week 4/Day 10

Safety Bar Box Squats:

4 X 3 X 52kg

Board Press:

4 X 2 X 37.5kg

One-Arm Pulldowns:

3 X 6 X 21kg

Chest Supported Dumbbell Rows:

3 X 6 X 18kg

Rope Push Downs:

3 X 6 X 17.5kg

 

[KnightTemplar]

Week 4 /Day 11

Smith Machine Bench Press:

4 X 3 X 41kg

One-Arm Pulldowns:

3 X 8 X 21kg

Chest Supported Dumbbell Rows:

3 X 8 X 18kg

Rope Pushdowns:

3 X 8 X 17.5kg

Leg X:

3 X 10 X 20kg

 

[KnightTemplar]

Week 4/Day 12

Trap Bar Deadlifts:

4 X 3 X 75kg

Hex Press:

3 X 8 X 12kg

One-Arm Pulldowns:

3 X 6 X 25kg

Chest Supported Dumbbell Rows:

3 X 6 X 20kg

Rope Pushdowns:

3 X 8 X 17.5kg

 

[KnightTemplar]

Stair Climber:

2 Floors @ Level 2

 

[KnightTemplar]

End of Week 4

 

[KnightTemplar]

Week 5/Day 14

SS Bar Box Squats:

4 X 3 X 55kg

Board Press:

4 X 3 X 37.5kg

One-Arm Pulldowns:

3 X 6 X 25kg

Chest Supported Dumbbell Rows:

3 X 6 X 20kg

Rope Pushdowns:

3 X 6 X 20kg

 

[KnightTemplar]

Week 5/Day 15

Board Press:

4 X 2 X 40kg

One-Arm Pulldowns:

3 X 8 X 25kg

Chest Supported Dumbbell Rows:

3 X 8 X 20kg

Rope Pushdowns:

3 X 8 X 20kg

Leg X:

3 x 12 x 20KG

 

[KnightTemplar]

Stair Climber:

3 Floors @ Level 2