Deadlift (Barbell)
SETS
WEIGHT & REPS
W
70kg x 10 reps
W
110kg x 3 reps
W
130kg x 1 reps
W
140kg x 1 reps
1
150kg x 6 reps
2
150kg x 4 reps
3
140kg x 6 reps
Chin Up
SETS
REPS
1
8 reps
2
8 reps
3
8 reps
Dumbbell Row
SETS
WEIGHT & REPS
1
30kg x 10 reps
2
30kg x 10 reps
3
30kg x 10 reps
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Rear Delt Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
40kg x 8 reps
2
40kg x 8 reps
3
40kg x 6 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
60kg x 10 reps
1
90kg x 6 reps
2
90kg x 6 reps
3
90kg x 6 reps