Squat (Barbell)
SETS
WEIGHT & REPS
W
20kg x 12 reps
W
40kg x 10 reps
1
60kg x 10 reps
2
70kg x 10 reps
3
70kg x 10 reps
Deadlift (Trap bar)
空槓23公斤
SETS
WEIGHT & REPS
1
53kg x 11 reps
2
73kg x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
3
73kg x 10 reps
4
73kg x 10 reps
Bench Press - Wide Grip (Barbell)
SETS
WEIGHT & REPS
W
20kg x 14 reps
1
30kg x 12 reps
2
40kg x 10 reps
3
40kg x 9 reps
4
40kg x 10 reps
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
35kg x 12 reps
2
37.5kg x 12 reps
3
40kg x 10 reps