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

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To follow workout__jackal and track your own workouts, download Hevy for free.