Leg Workout

Quads

1. Front Squats, 4 sets
2. Leg Extensions, 4 sets
3. Leg Press, 4 set
4. Leg Extensions (one leg), 7 sets
5. Walking Lunges

Hamstrings

1. Lying Leg Curl, 4 sets
2. Seated Leg Curl, 7 sets
3. Stiff Legged Deadlifts, 4 sets

Calves

1. Calf Press, 7 sets

Chest & Shoulders Workout

Chest

1. Incline Dumbbell Press, 4 sets
2. Flat Bench Press, 4 sets
3. Pec Deck Machine, 4 sets
4. Incline Dumbbell Flyes, 3 sets
5. Cable Cross Over, 4 sets

Shoulders (front delts)

1. Military Press, 4 sets
2. Dumbbell Front Raise, Barbell Front Raise, Plate Raise megaset, 2 sets

Shoulder, Traps & Biceps Workout

Shoulders

1. Military press, 7 sets
2. Bent Over Rear Delt Raise, 3 sets
3. Side Laterals, 7 sets

Traps

1. Shurgs, 7 sets

Biceps

1. Dumbbell Curl/Hammer Curl super set, 4 sets
2. Machine Preacher Curl, 7 sets
3. Overhead Cable Curl, 4 sets

Being strong has it’s benefits but who would know but the guys at the gym what i can lift and what i can’t. I’d rather create something that would make you wonder, when you look at it. When i look at my own body i get ideas and i see things i’d like to modify, like having a wider back, thicker legs, develop my upper chest.. things like that.

So you go in to the gym with the mind and focus on creating something, so being in the gym is part of that process.. of the creation of the new Wande Kimaro, 2/3 are at home, what do i eat, how much do i eat, how much do i rest?

Pictures is in my mind the best way to see progress and results, obviously i remember how i looked like when i was about 60kg, but looking at the pictures helps me see the parts i’ve developed, and how much..

So every week is diffrent, sundays i figure out how to target new muscle groups to bring out more detail, more fullness, more freakyness to the physique..! diffrent angle, diffrent grips, diffrent orders, and diffrent amount of times even if it’s the same exercise as last week, by turning ly leg a few degrees i can target a certain area of a muscle that might not show tomorrow, but within time.. will bring out a diffrent overall package, a diffrent overall fullness

That is when you come in to the gym and it’s if you are alone.. the only thing on your mind during the set is the muscle and you can actually feel it grow, you can almost see the muscle fibre brake down as you press that last rep and when you fall asleep it’s as if you can feel the muscle fibres building themselfs up, stronger, faster, bigger!!

That is when you eat eggs, chicken, beef and you can feel how it suplies your body with the protein it needs to build up, when you have that morning protein shake and you can feel the catabolic state come to a end!!

Legs Workout

Quads:

1. Leg Press, 7 sets
2. Front Squats, 4 sets
3. Walking Lunges, 4 sets
4. Leg Extensions, 4 sets

Hamstrings:

1. Seated Leg Curl, 7 sets
2. Lying Leg Curl, 4 sets
3. Stiffed Legged Deadlifts, 4 sets

Calves:

1. Standing Calf Press, 7 sets

Chest & Triceps Workout

Chest

1. Bench Press, 4 sets
2. Incline Dumbbell Press, 4 sets
3. Cable Cross Over, 7 sets
4. Pec Deck, 4 sets

Triceps

1. Over Head Dumbbell Extensions, 3 sets
2. Pushdowns, 4 sets
3. Cable Extensions, 7 sets

Back & Calves Workout

Back

1. Deadlifts, 4 sets
2. Barbell Rows, 4 sets
3. Pulldowns, 4 sets
4. Dumbbell Rows, 4 sets
5. V Bar Pulldowns, 3 sets

Calves

1. Standing Calf Press, 7 sets

God likes peace so when we are in him, he gives us peace. My exams are over, i can eat, i can sleep i can rest.. i can breathe!!

there are 3 things everyone should have in their life, peace, joy and love but if you have Jesus, you have all of them in one.

The hair is cut, exams done.. been to church twice today so i’m feeling like am looking, good that is!

Holla Back

Arm Workout

Biceps

1. Barbell Curl, 4 sets
2. Hammer Curl, 4 sets
3. Concentration Curl, 7 sets

Triceps

1. Dumbbell One Arm Extension, 4 sets
2. Pushdowns, 7 sets
3. Triceps Pushdowns Rope Attachment

Forearm

1. Barbell Wrist Curl Over Bench, 7 sets

Forearm