Bench Press (Barbell)
SETS
WEIGHT & REPS
1
85kg x 5 reps
2
85kg x 5 reps
3
85kg x 5 reps
F
85kg x 16 reps
Best 1 Rep Max
Bench Press - Close Grip (Barbell)
SETS
WEIGHT & REPS
1
60kg x 6 reps
2
60kg x 6 reps
3
60kg x 6 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
20kg x 12 reps
3
17.5kg x 12 reps
Incline Bench Press (Dumbbell)
Final set 8+4+5
SETS
WEIGHT & REPS
1
22.5kg x 10 reps
2
25kg x 10 reps
3
25kg x 10 reps
F
30kg x 17 reps
Best Volume
Best 1 Rep Max
leaning lateral raise
Final set hold isometric as long as possible last rep
SETS
WEIGHT & REPS
1
4kg x 15 reps
2
4kg x 15 reps
3
4kg x 15 reps
F
4kg x 15 reps
Triceps Pushdown
Straight bar
SETS
WEIGHT & REPS
1
21.25kg x 20 reps
2
28.75kg x 20 reps
3
32.5kg x 20 reps
Best Volume
pushup to plank
SETS
REPS
1
12 reps
2
12 reps