Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 4/Day 10

Safety Bar Box Squats:

3 X 3 X 47kg

Reverse Dumbbell Fly:

3 X 6 X 8kg

Chest Supported Rows:

3 X 8 X 24kg

Dumbbell Curls:

3 X 7 X 14kg

Neutral Grip Dumbbell Bench Press:

3 X 5 X 18kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 10

 

[KnightTemplar]

Week 4/Day 11

Football Bar Bench Press:

3 X 35kg

3 X 37.5kg

3 X 40kg

3 X 42.5kg

Football Bar Rows:

3 X 5 X 50kg

 

[KnightTemplar]

Week 4/Day 12

Trap Bar Deadlifts:

3 X 3 X 65kg

Underhand Grip Pulldowns:

3 X 6 X 70kg

One-Arm Machine Rows:

3 X 8 X 30kg

Reverse Machine Fly:

3 X 5 X 10kg

Smith Machine Bench Press:

5 X 28kg

5 X 38kg

5 X 43kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 10

 

[KnightTemplar]

Week 5

Safety Bar Box Squats:

3 X 3 X 52kg

Chest Supported Dumbbell Rows:

3 X 4 X 26kg

Reverse Dumbbell Fly:

3 X 5 X 10kh

Dumbbell Curls:

3 X 4 X 16kg

Neutral Grip Dumbbell Bench:

6 X 18kg

5 X 18kg

5 X 18kg

 

[KnightTemplar]

Week 5/Day 14

Trap Bar Deadlifts:

3 X 50kg

3 X 60kg

3 X 67kg

Underhand Grip Pulldowns:

3 X 7 X 70kg

One-Arm Machine Rows:

3 X 10 X 40kg

Reverse Machine Fly:

3 X 6 X 10kg

Smith Machine Close Grip Bench:

5 X 30.5kg

5 X 40.5kg

3 X 45.5kg

 

[KnightTemplar]

Week 5/Day 15

Football Bar Bench Press:

3 X 8 X 30kg

Football Bar Rows:

3 X 6 X 50kg

 

[KnightTemplar]

 

[KnightTemplar]

Week 6/Day 16

Safety Bar Box Squats:

3 X 47kg

3 X 52kg

3 X 58kg

RDL's:

3 X 3 X 40kg

Single-Arm Machine Rows:

4 X 10 X 40kg

Reverse Machine Fly:

3 X 6 X 10kg

Chest Supported Dumbbell Rows:

3 X 5 X 26kg

Dumbbell Curls:

3 X 5 X 16kg

Neutral Grip Dumbbell Bench:

8 X 16kg

8 X 16kg

6 X 18kg

 

[KnightTemplar]

Treadmill: 500 Meters.

 

[KnightTemplar]

Week 6/Day 17

Football Bar Bench Press:

3 X 9 X 30kg

Football Bar Rows:

3 X 7 X 50kg

 

[KnightTemplar]

Week 6/Day 18

Trap Bar Deadlifts:

3 X 51kg

3 X 65kg

3 X 70kg

Underhand Grip Pulldowns:

3 X 8 X 70kg

Reverse Dumbbell Fly:

3 X 6 X 10kg

Smith Machine Close Grip Bench:

5 X 30kg

5 X 40kg

5 X 40kg

 

[KnightTemplar]

End of Week 6

 

[KnightTemplar]

Week 7/Day 19

Football Bar Bench Press:

2 X 5 X 32.5kg

Football Bar JM Press:

2 X 10 X 25kg

Football Bar Rows:

2 X 7 X 50kg

Leg Raises:

2 X 5

 

[KnightTemplar]

Week 7/Day 20

SS Bar Box Squats:

3 X 50kg

3 X 60kg

RDL's:

3 X 4 X 40kg

Underhand Grip Pulldowns:

2 X 4 X 75kg

Single-Arm Machine Rows:

2 X 8 X 45kg

Reverse Machine Fly:

2 X 7 X 10kg

Smith Machine Close Grip Bench Press:

5 X 33kg

5 X 40.5kg

5 X 45.5kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 10

 

[KnightTemplar]

Week 7/Day 21

Trap Bar Deadlift:

3 X 52kg

3 X 67kg

3 X 75kg

Chest Supported Rows:

2 X 6 X 26kg

Reverse Dumbbell Fly:

2 X 7 X 10kg

Dumbbell Curls:

2 X 6 X 16kg

Rope Pushdowns:

2 X 12 X 12kg

Neutral Grip Dumbbell Bench Press:

3 X 8 X 16kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 10