Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
28kg x 10 reps
2
32kg x 10 reps
3
32kg x 10 reps
4
36kg x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
18kg x 10 reps
2
18kg x 10 reps
3
18kg x 10 reps
4
18kg x 10 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
14kg x 8 reps
2
12kg x 10 reps
3
14kg x 10 reps
Squat (Barbell)
SETS
WEIGHT & REPS
1
40kg x 10 reps
2
40kg x 10 reps
3
40kg x 10 reps
Deadlift (Barbell)
SETS
WEIGHT & REPS
1
40kg x 10 reps
2
40kg x 10 reps
Bent Over Row (Barbell)
SETS
WEIGHT & REPS
1
40kg x 10 reps
Superset
Triceps Pushdown
SETS
WEIGHT & REPS
1
20kg x 10 reps
2
20kg x 10 reps
3
20kg x 10 reps
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
45kg x 10 reps
2
52kg x 10 reps
3
52kg x 8 reps