barbell complex
SETS
WEIGHT & REPS
1
100kg x 1 reps
Best Weight
Best Volume
Best 1 Rep Max
2
100kg x 1 reps
3
100kg x 1 reps
4
100kg x 1 reps
5
100kg x 1 reps
Deadlift (Barbell)
SETS
WEIGHT & REPS
1
170kg x 5 reps
2
170kg x 5 reps
3
170kg x 5 reps
4
145kg x 8 reps
Best Volume
deficit deadlift
SETS
WEIGHT & REPS
1
155kg x 5 reps
2
155kg x 5 reps
3
155kg x 5 reps
Seated Cable Row - V Grip (Cable)
Deep stretch
SETS
WEIGHT & REPS
1
60kg x 15 reps
2
60kg x 15 reps
3
60kg x 15 reps
4
60kg x 15 reps
Ab Wheel
SETS
REPS
1
15 reps
2
15 reps
3
15 reps