Mass Made Simple Lite

08:45Gym

Back focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7,5,5 =25reps

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

Row and Kettlebells

17:30 Home

Row 1000m

KB Swings 5x20

Row

17:00 Home

Row 20 minutes

Stretch 

Mass Made Simple Lite

16:00 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Row

18:15 Home

Row 5K

Stretch

Mass Made Simple Lite

09:15 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch