November 11, 2014In Men's Fitness TransformationBy Sean Lerwill3 Minutes

Following a few days of rest and a weekend at a Spa with only a spin class for exercise, Ped and I started the final week, and what ended up being our penultimate session together, with a legs and arms trisets routine.

I didn’t want to push Ped’s traps too much through fear of causing a relapse of the little niggle he felt before the weekend. Therefore, we went for legs then started with light sets on the arms before pushing them a little bit harder to see how the traps took to the upper body doing some work. All went well, so we pushed on with Ped on strict orders to tell me if he felt anything untoward. He didn’t. Great for this session, even better for tomorrows.

With Ped still suffering a little bit from his old hip problem, our leg session was still confined to exercises that didn’t load the hip. We therefore made use of the leg extension and leg curl machines in Fitness First. For the arms trisets, we used an abs exercise for active recovery to keep Ped’s heart rate up and keep him working hard throughout. Again, be careful not to re-injure his shoulder/trap niggle.

The session looked like:


  1. Watt bike sprints 5 x 1min sprint, 30 slow
  2. Leg ext dropsets (set at 60, then set at 45, then set at 30 x 4 rounds)
    60kg 10, 10, 10, 10
    45kg 8, 8, 8, 8
    30kg 8, 8, 8, 8
  3. Leg curl dropsets (as above 3 sets, 2 drops x 4 rounds)
    55kg 10, 50kg 10, 10, 10
    40kg 8, 40kg 8, 10, 42.5kg 10
    25kg 8, 25kg 10, 30kg 10, 10
  4. Biceps trisets
    1. Barbell curl 15kg 10, 10
    2. DB curl out turned 6kg 10 , 10
    3. Barbell 10kg 10, 10
      Rest: reverse crunch 10, 10
  5. Triceps
    1. Rope ext 15kg 10, 10
    2. Close arm PU 10, 10
    3. Rope ext 10kg 10, 10
      Rest: Weighted plank 10kg 20sec x 2

Another great effort from Ped. He really has worked tirelessly over the last 9.5 weeks. Our last session together to come before the results. Again, a big thanks to MaxiNutrition and Soulmatefood for helping us out with supplements and food.