u/Alfieblackpool

Dumbbell Flat Press: 3 sets x 10 reps
T-Bar Row: 3 sets x 10 reps
Incline Loaded Plate Press: 3 sets x 10 reps
Lat Pulldown: 3 sets x 10 reps
Lateral Raise Machine: 4 sets x 10 reps
Rear Delt Fly (Machine): 3 sets x 15 reps (Don't skip—this keeps shoulders healthy!)
Preacher Curls: 3 sets x 10 reps
Tricep Pushdown: 3 sets x 10 reps

Tuesday: Lower 1 (Squat focus)
Barbell Squats: 4 sets x 5 reps
RDL (Romanian Deadlift): 3 sets x 10 reps
Leg Extension: 3 sets x 10 reps
Leg Curl: 3 sets x 10 reps
Calf Raise: 4 sets x 13 reps

Thursday: Upper 2 (Incline & Row focus)
Incline Dumbbell Press: 3 sets x 10 reps
Hammer Strength Low Row: 4 sets x 10 reps
Lat Pulldown: 3 sets x 10 reps
Pec Dec (Chest Fly): 3 sets x 12 reps
Lateral Raise (Dumbbell): 4 sets x 12 reps
Dumbbell Curl: 3 sets x 12 reps
Skullcrusher Cables: 3 sets x 12 reps

Friday: Lower 2 (Machine & Hamstring focus)
Pendulum Squat: 4 sets x 8 reps
Lying Leg Curl: 3 sets x 12 reps
Leg Press: 3 sets x 10 reps (Added to balance the hamstrings and quads)
Leg Extension: 3 sets x 12 reps
Calf Raises: 4 sets x 12 reps

Dumbbell Flat Press: 3 sets x 10 reps
T-Bar Row: 3 sets x 10 reps
Incline Loaded Plate Press: 3 sets x 10 reps
Lat Pulldown: 3 sets x 10 reps
Lateral Raise Machine: 4 sets x 10 reps
Rear Delt Fly (Machine): 3 sets x 15 reps (Don't skip—this keeps shoulders healthy!)
Preacher Curls: 3 sets x 10 reps
Tricep Pushdown: 3 sets x 10 reps

Tuesday: Lower 1 (Squat focus)
Barbell Squats: 4 sets x 5 reps
RDL (Romanian Deadlift): 3 sets x 10 reps
Leg Extension: 3 sets x 10 reps
Leg Curl: 3 sets x 10 reps
Calf Raise: 4 sets x 13 reps

Thursday: Upper 2 (Incline & Row focus)
Incline Dumbbell Press: 3 sets x 10 reps
Hammer Strength Low Row: 4 sets x 10 reps
Lat Pulldown: 3 sets x 10 reps
Pec Dec (Chest Fly): 3 sets x 12 reps
Lateral Raise (Dumbbell): 4 sets x 12 reps
Dumbbell Curl: 3 sets x 12 reps
Skullcrusher Cables: 3 sets x 12 reps

Friday: Lower 2 (Machine & Hamstring focus)
Pendulum Squat: 4 sets x 8 reps
Lying Leg Curl: 3 sets x 12 reps
Leg Press: 3 sets x 10 reps (Added to balance the hamstrings and quads)
Leg Extension: 3 sets x 12 reps
Calf Raises: 4 sets x 12 reps

So at the moment, I’m doing chest/tris, back/bis, shoulders, legs, and just feel there isn’t enough volume

Chest and tris day-
Flat dumbbell press 4x10
Incline barbell press 4x10
Cable flyes 4x12
Tricks push down 4x12
Skullcrushers 4x10

Back and bis-
Pull ups 4x6
Cable rows 4x10
Lat pulldown 4x10
Bicep curl 4x12
Preacher curl 3x10

Shoulders-
Dumbbell seated shoulder press 4x10
Cable lat raise 4x12
Facepulls 4x12

Legs-
Squats 4x5
Leg extensions 4x12
Leg curl 4x12

So at the moment, I’m doing chest/tris, back/bis, shoulders, legs, and just feel there isn’t enough volume

Chest and tris day-
Flat dumbbell press 4x10
Incline barbell press 4x10
Cable flyes 4x12
Tricks push down 4x12
Skullcrushers 4x10

Back and bis-
Pull ups 4x6
Cable rows 4x10
Lat pulldown 4x10
Bicep curl 4x12
Preacher curl 3x10

Shoulders-
Dumbbell seated shoulder press 4x10
Cable lat raise 4x12
Facepulls 4x12

Legs-
Squats 4x5
Leg extensions 4x12
Leg curl 4x12

So about 3 months ago I bought a free trail for a product on my phone, completely forgot then ended up paying 85 pound for the year for it. I’ve only just realised, and with apples policy they can only do a refund in 60 days, but the support person said they’ve filed a refund report for me, but I’m unlikely to get it because I’ve done it after the refund time frame.

Is there a way to manifest the refund actually coming through and my getting this money back that would mean so much to me, I didn’t use the app once after the trail so it’s a massive kick in the teeth.