Deadlift (Barbell)
SETS
WEIGHT & REPS
1
120kg x 5 reps
2
135kg x 5 reps
3
155kg x 5 reps
4
155kg x 5 reps
5
155kg x 5 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
1
70kg x 5 reps
2
80kg x 5 reps
3
90kg x 5 reps
4
90kg x 5 reps
5
90kg x 5 reps
6
90kg x 5 reps
7
90kg x 5 reps
Dumbbell Row
SETS
WEIGHT & REPS
1
30kg x 20 reps
Best Volume
2
30kg x 20 reps
3
30kg x 20 reps
4
30kg x 20 reps
5
30kg x 15 reps
Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
12.5kg x 20 reps
2
12.5kg x 20 reps
3
12.5kg x 15 reps
4
12.5kg x 15 reps
5
12.5kg x 10 reps
6
12.5kg x 10 reps
7
12.5kg x 10 reps