Single Arm Curl (Cable)
SETS
WEIGHT & REPS
1
18kg x 24 reps
2
20.3kg x 16 reps
3
20.3kg x 16 reps
Bicep Curl (Cable)
SETS
WEIGHT & REPS
1
38.3kg x 8 reps
2
36kg x 8 reps
3
36kg x 8 reps
Squat (Smith Machine)
SETS
WEIGHT & REPS
1
91.3kg x 8 reps
2
91.3kg x 8 reps
3
91.3kg x 10 reps
4
91.3kg x 8 reps
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Standing Calf Raise (Smith)
SETS
WEIGHT & REPS
1
151.3kg x 8 reps
2
151.3kg x 8 reps
3
151.3kg x 8 reps
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Romanian Deadlift (Barbell)
SETS
WEIGHT & REPS
1
86.3kg x 8 reps
Best Weight
2
86.3kg x 8 reps
3
86.3kg x 8 reps
Hip Abduction (Machine)
SETS
WEIGHT & REPS
1
88.3kg x 8 reps
Best Weight
2
88.3kg x 8 reps
3
88.3kg x 8 reps
Hip Adduction (Machine)
SETS
WEIGHT & REPS
1
68.3kg x 10 reps
2
68.3kg x 8 reps
3
68.3kg x 8 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
39kg x 20 reps
2
66kg x 10 reps
3
73kg x 8 reps
4
73kg x 10 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
1
325.7kg x 10 reps
2
325.7kg x 10 reps
3
325.7kg x 10 reps
4
345.7kg x 6 reps
Calf Press (Machine)
SETS
WEIGHT & REPS
1
138.6kg x 15 reps
2
138.6kg x 15 reps
3
138.6kg x 15 reps
Preacher Curl (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 10 reps
2
20kg x 12 reps
Best Volume
Best 1 Rep Max
3
20kg x 12 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
27kg x 12 reps
2
29.3kg x 8 reps
3
29.3kg x 8 reps