George Malloy

Saturday, July 11, 2026 - (Biceps & Forearms Isolation) Arms Day: 77 Minutes Dumbbell Concentration curls (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x14.57’s kg Pronated wide grip BB curls (20 reps) 2x33.22 kg Spider Dumbbell Bicep Curls (20 reps) 2x14.29’s kg Incline Hammer Curls (20 reps) 2x12.9’s kg Waiter Curls (20 reps) 2x16.09 kg Seated Leg Extensions (20 reps) 2xBW (93.71 kg)

Friday, July 10, 2026 Shoulders Day: 72 Minutes Seated DB Shoulder Press (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x15.59’s kg Arnold Press (20 reps) 2x15.59’s kg Dumbbell Rear Delt Raise (20 reps) 2x15.59’s kg Dumbbell Lateral Raises (20 reps) 2x9.37’s kg Incline DB Front Raises (20 reps) 2x9.37’s kg Seated Leg extensions (20 reps) 2xBW (93.71 kg) Weighted Squats,13.6’s kg (20 reps) 2xBW (93.71 kg)

Tuesday, July 7, 2026 Back Day: 78 Minutes Dumbbell Incline Bench Rows (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x17.09’s kg**** Dumbbell Shrugs (20 reps) 2x17.09’s kg**** Roman Dumbbell Deadlifts (20 reps) 2x17.09’s kg*** Incline Bench Reverse DB fly’s (20 reps) 2x15.59’s kg Barbell Back pullovers (20 reps) 2x32.31 kg Seated Leg Extensions (20 reps) 2xBW (93.62 kg) Weighted Squats,13.6’s kg (20 reps) 2xBW (93.62 kg)

Monday, July 6, 2026 Chest: 72 Minutes Incline Dumbbell Chest Fly (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x17.09’s kg**** Incline DB Bench Press (20 reps) 2x17.09’s kg Supine Dumbbell Press (20 reps) 2x17.09’s kg**** Dumbbell Chest Pullovers (20 reps) 2x19.59 kg**** Push-ups (20 reps) 2xBW (93.62 kg) Seated Leg Extensions (20 reps) 2xBW (93.62 kg) Weighted Squats,13.6’s kg (20 reps) 2xBW (93.62 kg)

Thursday, July 2, 2026 - (Biceps & Forearms Isolation) Arms Day: 90 Minutes Dumbbell Concentration curls (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (10 reps) 2x18.09’s kg Pronated wide grip BB curls (10 reps) 2x40.82 kg Spider Dumbbell Bicep Curls (10 reps) 2x17.37’s kg Incline Hammer Curls (10 reps) 2x17.37’s kg Waiter Curls (10 reps) 2x18.49 kg Seated Leg Extensions (10 reps) 2xBW (92.89 kg)

Wednesday, July 1, 2026 Shoulders Day: 85 Minutes Seated DB Shoulder Press (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (10 reps) 2x18.09’s kg Arnold Press (10 reps) 3x18.09’s kg Dumbbell Rear Delt Raise (10 reps) 3x18.09’s kg Dumbbell Lateral Raises (10 reps) 3x12.08’s kg** Incline DB Front Raises (10 reps) 3x12.08’s kg** Seated Leg extensions (10 reps) 3xBW (92.89 kg) Weighted Squats,13.6’s kg (10 reps) 3xBW (92.89 kg)

Monday, June 29, 2026 - (Triceps Isolation) Arms Day: 86 Minutes Triceps Kickbacks (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (10 reps) 2x20.89’s kg Overhead DB Triceps Extension (10 reps) 3x20.89 kg Triceps Close Grip DB Press (10 reps) 3x18.09’s kg Supine DB Triceps Extensions (10 reps) 3x18.09’s kg Triceps Dips (10 reps) 3xBW (93.16kg) Seated Leg Extensions (10 reps) 3xBW (93.16 kg) Weighted Squats,13.6’s kg (10 reps) 3xBW (93.16 kg)

Sunday, June 28, 2026 Chest: 84 Minutes Incline Dumbbell Chest Fly (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (10 reps) 2x18.09’s kg Incline DB Bench Press (10 reps) 3x18.09’s kg Supine Dumbbell Press (10 reps) 3x18.89’s kg Dumbbell Chest Pullovers (10 reps) 3x22.09 kg Push-ups (10 reps) 3xBW (93.16 kg) Seated Leg Extensions (10 reps) 3xBW (93.16 kg) Weighted Squats,13.6’s kg (10 reps) 3xBW (93.16 kg)

Saturday, June 13, 2026 - (Biceps & Forearms Isolation) Arms Day: 81 Minutes Dumbbell Concentration curls (10 reps) 1x6.8’s kg, (5 reps) 1x13.6’s kg, (20 reps) 2x15.29’s kg Pronated wide grip BB curls (20 reps) 2x35.22 kg**** Spider Dumbbell Bicep Curls (20 reps) 2x14.57’s kg** Incline Hammer Curls (20 reps) 2x14.57’s kg**** Waiter Curls (20 reps) 2x16.09 kg Seated Leg Extensions (20 reps) 2xBW (95.07 kg)