Warm Up
SETS
TIME
1
1s
Bent Over Row (Barbell)
SETS
WEIGHT & REPS
W
29kg x 10 reps
W
69.9kg x 5 reps
1
92.5kg x 8 reps
@ 9.5 rpe
Best 1 Rep Max
2
92.5kg x 7 reps
@ 9.5 rpe
Seated Cable Row - Bar Wide Grip
SETS
WEIGHT & REPS
1
86kg x 9 reps
@ 9 rpe
2
86kg x 8 reps
@ 9 rpe
3
86kg x 9 reps
@ 9.5 rpe
Remo Sentado Unilateral
Polea doble
SETS
WEIGHT & REPS
1
61kg x 15 reps
@ 9 rpe
Best Volume
2
61kg x 13 reps
@ 9 rpe
F
82kg x 9 reps
@ 9.5 rpe
Best Weight
Best 1 Rep Max
Remo Alto unilateral
SETS
WEIGHT & REPS
1
68kg x 7 reps
@ 9.5 rpe
Best Weight
Best 1 Rep Max
2
68kg x 7 reps
@ 10 rpe
Bicep Curl (Cable)
SETS
WEIGHT & REPS
1
61.24kg x 7 reps
@ 9 rpe
2
61.24kg x 6 reps
@ 9.5 rpe
Curl Bayesian
SETS
WEIGHT & REPS
1
22.68kg x 8 reps
@ 9.5 rpe
2
22.68kg x 7 reps
@ 10 rpe
Rear Delt Reverse Fly (Cable)
SETS
WEIGHT & REPS
1
18.14kg x 6 reps
@ 10 rpe
Best Weight
Best 1 Rep Max
Curl Martillo (Máquina)
SETS
WEIGHT & REPS
1
40kg x 7 reps
@ 10 rpe
Best Weight
Best 1 Rep Max