Conor McConnell

Queen Of The Family 👸

Celebrating 80 years of the best granny I could ask for ❤️

LEGS

Session:

2 x Adductors
2 x Calf Raises
2 x Seated Ham Curl
1 x Leg Extension
1 x Hack Squat
2 x Leg Press
2 x Glute drive

PULL

Slight dip in strength on some movements due to a trap injury but working around it as much as possible.

10kg down so far, 7 weeks to shift some more 🎯

Session:

4 x Seated Machine Preacher Curl
1 x Pullovers
4 x Plated SA Pulldown
2 x T-bar Row
1 x Seated Cable Row
1 x Duel Cable Pulldowns
1 x Rear Delt Flys
2 x Cable Curls

PUSH

Session:

2 x Overhead Extension
2 x Crucifix Raises
1 x Cable Flys
2 x Incline DB Press
2 x Panatta Seated Chest Press
1 x Dips
4 x Single Arm Cuff Extension
1 x Standing Lateral Raise Machine (drop set)

LEGS

A few days rest with back to back high days yesterday and today 🎯

Session:

2 x Seated Leg Curl
2 x Adductors
1 x Leg Extension
1 x Hack Squat
1 x Leg Press
1 x Glute Drive

PULL

Session:

4 x Seated Machine Preacher Curl
1 x Pullovers
4 x Plated SA Pulldown
2 x T-bar Row
1 x Seated Cable Row
1 x Duel Cable Pulldowns
1 x Rear Delt Flys
2 x Cable Curls

UPPERS

Session:

2 x Cable Curls
2 x Ez Bar Pushdowns
2 x Seated Lateral Raise
1 x Pec Dec
4 x SA Cable Pulldown
2 x Incline Plated Press
2 x T-Bar Lat Bias
2 x High Incline Press
1 x Standing Lateral Raise (Drop Set)

LEGS

Session:

2 x Seated Calf Raise
2 x Seated Leg Curl
2 x Adductors
1 x Leg Extension
1 x Hack Squat
1 x Leg Press
1 x Glute Drive

PUSH

Session:

2 x Overhead Extension
2 x Crucifix Raises
1 x Cable Flys
2 x Incline DB Press
2 x Panatta Seated Chest Press
1 x Dips
4 x Single Arm Cuff Extension
1 x Standing Lateral Raise Machine (drop set)