Triceps Pushdown
SETS
WEIGHT & REPS
1
55kg x 6 reps
2
55kg x 8 reps
Triceps Extension (Cable)
SETS
WEIGHT & REPS
1
23kg x 9 reps
2
23kg x 12 reps
Best Volume
Bench Press (Smith Machine)
SETS
WEIGHT & REPS
1
20kg x 6 reps
2
19kg x 6 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
24kg x 6 reps
2
26kg x 6 reps
Cable Fly Crossovers
SETS
WEIGHT & REPS
1
25kg x 8 reps
2
25kg x 12 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
9kg x 8 reps
2
9kg x 9 reps
Front Raise (Cable)
SETS
WEIGHT & REPS
1
25kg x 7 reps
2
28kg x 8 reps
Cable Crunch
SETS
WEIGHT & REPS
1
75kg x 8 reps