George Malloy

Friday, July 12, 2024 - (Biceps & Forearms Isolation) Arms Day: 92 Minutes Dumbbell Concentration curls (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (12 reps) 2x16.57’s kg*** Pronated wide grip BB curls (12 reps) 3x36.41 kg Incline Dumbbell Bicep Curls (12 reps) 3x15.59 kg’s**** Incline Hammer Curls (12 reps) 3x14.6 kg’s Waiter Curls (12 reps) 3x18.4 kg Seated Leg Extensions (12 reps) 3xBW (93.07 kg)

Thursday, July 11, 2024 Shoulders Day: 72 Minutes Seated DB Shoulder Press (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x14.6’s kg Arnold Press (20 reps) 2x14.6’s kg Dumbbell Lateral Raises (20 reps) 2x11.5’s kg Incline DB Front Raises (20 reps) 2x11.5’s kg Dumbbell Rear Delt Raise (20 reps) 2x14.6’s kg Seated Leg Extensions (20 reps) 2xBW (93.07 kg)

Tuesday, July 9, 2024 Back Day: 91 Minutes Dumbbell Incline Bench Rows (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (12 reps) 2x17.75’s kg Incline Bench Reverse DB fly’s (12 reps) 3x17.75’s kg Barbell Back pullovers (12 reps) 3x36.63 kg Barbell Deadlift (12 reps) 3x48.99 kg **** Dumbbell Shrugs (12 reps) 3x17.75’s kg Seated Leg Extensions (12 reps)3xBW (92.62 kg) Squats (12 reps) 3xBW (92.62)

Monday, July 8, 2024 Chest Day: 74 Minutes Incline Dumbbell Chest Fly (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x17.4’s kg**** Incline DB Bench Press (20 reps) 2x17.4’s kg**** Barbell Bench Press (20 reps) 2x35.94 kg**** Dumbbell Chest Pullovers (20 reps) 2x17.4 kg**** Push-ups (20 reps) 2xBW (92.62 kg) Seated Leg Extensions (20 reps) 2xBW (92.62 kg) Squats (20 reps) 2xBW (92.62)

Saturday, July 6, 2024 - (Triceps Isolation) Arms Day: 86 Minutes Slow Lift with pause Triceps Kickbacks (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (5 reps) 2x17.43’s kg*** Overhead DB Triceps Extension (5 reps) 3x22.12 kg Triceps Close Grip DB Press (5 reps) 3x20.97’s kg Supine DB Triceps Extensions (5 reps) 3x20.97’s kg Triceps Dips (10 reps) 3xBW (92.89 kg) Seated Leg Extensions (10 reps) 3xBW (92.89 kg) Squats (10 reps) 3xBW (92.89)

Friday, July 5, 2024 - (Biceps & Forearms Isolation) Arms Day: 88 Minutes Slow Lift with pause Dumbbell Concentration curls (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (5 reps) 2x20.07’s kg Pronated wide grip BB curls (5 reps) 3x42.87 kg Incline Dumbbell Bicep Curls (5 reps) 3x18.72 kg’s Incline Hammer Curls (5 reps) 3x17.4 kg’s** Waiter Curls (5 reps) 3x22.07 kg Seated Leg Extensions (5 reps) 3xBW (92.89 kg)

Thursday, July 4, 2024 Shoulders Day: 85 Minutes Slow Lift with pause Seated DB Shoulder Press (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (5 reps) 2x20.97’s kg Arnold Press (5 reps) 3x20.97’s kg Dumbbell Lateral Raises (5 reps) 3x16.57’s kg Incline DB Front Raises (5 reps) 3x16.57’s kg Dumbbell Rear Delt Raise (5 reps) 3x20.97’s kg Seated Leg Extensions (10 reps) 3xBW (92.89 kg)