Superset
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Rope Straight Arm Pulldown
SETS
WEIGHT & REPS
W
6.75kg x 40 reps
@ 6 rpe
1
9kg x 35 reps
@ 6 rpe
2
22.5kg x 20 reps
@ 7.5 rpe
3
22.5kg x 20 reps
@ 8 rpe
Superset
Chest Dip (Weighted)
SETS
WEIGHT & REPS
1
0kg x 12 reps
@ 7 rpe
2
7.5kg x 12 reps
@ 7.5 rpe
3
15kg x 12 reps
@ 8 rpe
4
22.5kg x 12 reps
@ 9.5 rpe
Best Weight
D
0kg x 12 reps
@ 10 rpe
Superset
Pull Up (Weighted)
SETS
WEIGHT & REPS
W
0kg x 6 reps
@ 7 rpe
1
7.5kg x 6 reps
@ 7 rpe
2
15kg x 6 reps
@ 8.5 rpe
3
22.5kg x 4 reps
@ 10 rpe
Best Weight
4
0kg x 6 reps
@ 10 rpe
Superset
Reverse Grip Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
36kg x 12 reps
@ 7.5 rpe
2
48kg x 12 reps
@ 8.5 rpe
3
60kg x 12 reps
@ 9.5 rpe
Superset
Chest Press (Machine)
SETS
WEIGHT & REPS
1
36kg x 12 reps
@ 7 rpe
2
45kg x 12 reps
@ 8 rpe
3
54kg x 12 reps
@ 9.5 rpe
Best Weight
Best 1 Rep Max
Superset
Pullover (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
@ 7.5 rpe
2
20kg x 15 reps
@ 8.5 rpe
Superset
Hex Press (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 20 reps
@ 7 rpe
2
20kg x 30 reps
@ 8 rpe
Best Volume
Superset
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
72kg x 12 reps
@ 8.5 rpe
Best Weight
2
72kg x 15 reps
@ 9.5 rpe
Superset
Lat Pulldown - Close Grip (Cable)
SETS
WEIGHT & REPS
1
60kg x 8 reps
@ 8 rpe
2
60kg x 8 reps
@ 9.5 rpe
Superset
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Triceps Rope Pushdown
SETS
WEIGHT & REPS
1
22.5kg x 20 reps
@ 7 rpe
2
29kg x 15 reps
@ 8.5 rpe
Superset
Front Raise (Dumbbell)
SETS
WEIGHT & REPS
1
10kg x 20 reps
@ 8 rpe
2
20kg x 10 reps
@ 9 rpe
D
15kg x 10 reps
@ 9.5 rpe
D
10kg x 10 reps
@ 10 rpe
Triceps Pushdown
SETS
WEIGHT & REPS
1
29kg x 20 reps
@ 8.5 rpe
2
36kg x 15 reps
@ 9 rpe
3
36kg x 15 reps
@ 9.5 rpe
D
9kg x 20 reps
@ 10 rpe