Bench Press - Wide Grip (Barbell)
SETS
WEIGHT & REPS
W
20kg x 6 reps
W
60kg x 3 reps
W
80kg x 2 reps
1
95kg x 3 reps
2
95kg x 3 reps
3
95kg x 3 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
29.48kg x 12 reps
2
22.68kg x 15 reps
3
22.68kg x 15 reps
Romanian Deadlift (Barbell)
SETS
WEIGHT & REPS
1
100kg x 8 reps
2
80kg x 12 reps
3
80kg x 12 reps
Iso-Lateral Row (Machine)
SETS
WEIGHT & REPS
1
80kg x 15 reps
2
80kg x 13 reps
3
80kg x 15 reps
Arnold Press (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
22kg x 12 reps
Best Weight
Best Volume
Best 1 Rep Max
3
22kg x 12 reps
Triceps Extension (Cable)
SETS
WEIGHT & REPS
1
30kg x 15 reps
2
30kg x 10 reps
3
30kg x 12 reps
Shrug (Smith Machine)
SETS
WEIGHT & REPS
1
50kg x 12 reps
2
70kg x 12 reps
3
70kg x 12 reps