Still going strong !

DTP Chest/Back

Incline Press DB / Rows Lats
30 - 24kg / 20kg
20 - 26kg / 22kg
10 - 30kg / 24kg
5 - 50kg / 26kg
5 - 50kg / 26kg

Bench Press DB / Rows Traps
5 - 45kg / 26kg
5 - 45kg / 26kg
10 - 30kg / 24kg
20 - 26kg / 20kg
30 - 24kg / 16kg

DTP Arms

Cable Curls / Overhead Extension
40 30kg / 35kg
30 35kg / 45kg
20 45kg / 50kg
10 50kg / 55kg
10 50kg / 60kg

BB Curls / Skull Crusher
10 30kg / 30kg
10 30kg / 30kg
20 25kg / 25kg
30 20kg / 20kg
40 15kg / 15kg

DTP Shoulders / Upper Traps

Behind Neck Press / Upright BB Row
40 10kg / 15kg
30 15kg / 20kg
20 20kg / 25kg
15 25kg / 30kg
10 30kg / 35kg

Arnold DB Press / DB Shrugs
10 30kg / 60kg
15 26kg / 55kg
20 22kg / 50kg
30 18kg / 45kg
40 14kg / 26kg

Leg Press / Calf Press
50 @ 90 kg 50
40 @ 130 kg 40
30 @ 150 kg 30
20 @ 170 kg 20
10 @ 200 kg 10
10 @ 220 kg 10
20 @ 150 kg 20
30 @ 130 kg 30
40 @ 110 kg 40
50 @ 80 kg 50

Mave

DTP Chest/Back
Incline Press DB / Rows Lats
30 - 26kg / 22kg
20 - 28kg / 24kg
10 - 30kg / 26kg
10 - 45kg / 5 28kg
10 - 45kg / 5 28kg

Bench Press DB / Rows Traps
5 - 45kg / 26kg
5 - 45kg / 26kg
10 - 30kg / 24kg
20 - 28kg / 20kg
30 - 26kg / 16kg

DTP Arms

Cable Curls / Overhead Extension
40 30kg / 35kg
30 35kg / 45kg
20 45kg / 50kg
10 50kg / 55kg
10 55kg / 60kg

BB Curls / Skull Crusher
10 35kg / 35kg
10 30kg / 30kg
20 25kg / 25kg
30 20kg / 20kg
40 15kg / 15kg

DTP Shoulders / Upper Traps

Behind Neck Press / Upright BB Row
40 15kg / 15kg
30 20kg / 20kg
20 25kg / 25kg
15 30kg / 30kg
10 35kg / 35kg

Arnold DB Press / DB Shrugs
10 30kg / 60kg
15 26kg / 55kg
20 22kg / 50kg
30 18kg / 45kg
40 14kg / 30kg

DTP Legs Chest

Leg Press / Calf Press
50 @ 100 kg 50
40 @ 140 kg 40
30 @ 160 kg 30
20 @ 180 kg 20
10 @ 210 kg 10
10 @ 230 kg 10
20 @ 180 kg 20
30 @ 140 kg 30
40 @ 120 kg 40
50 @ 100 kg 50

Incline Press DB
30 - 26 kg
20 - 28 kg
10 - 30 kg
10 - 45 kg
10 - 45 kg

Bench Press
5 - 110 kg
5 - 110 kg
10 - 90 kg
20 - 80 kg
30 - 60kg

Low Cable Crossover
15 kg
4 x 12
Mave

DTP Back

Rows Lats
30 - 22 kg
20 - 24 kg
10 - 26 kg
5 - 28 kg
5 - 30 kg

Reversed grip Pulldown
5 - 100 kg
5 - 100 kg
10 - 85 kg
20 - 65 kg
30 - 40 kg

A1 Cable Rows WG
4 x 15 @ 50 kg
A2 Shrugs
4 x 15 @ max

DTP Shoulders

Behind Neck Press / Lateral Raise
40 15kg / 2 kg
30 20kg / 4 kg
20 25kg / 5 kg
15 30kg / 6 kg
10 35kg / 8 kg

Arnold DB Press / Facepulls
10 30kg / 63 kg
15 26kg / 50 kg
20 22kg / 43 kg
30 18kg / 30 kg
40 14kg / 22.5 kg

DTP Legs Chest

Leg Press / Calf Press
50 @ 110 kg 50
40 @ 140 kg 40
30 @ 160 kg 30
20 @ 180 kg 20
10 @ 220 kg 10
10 @ 240 kg 10
20 @ 180 kg 20
30 @ 140 kg 30
40 @ 120 kg 40
50 @ 100 kg 50

Incline Press DB
30 - 26 kg
20 - 28 kg
10 - 30 kg
10 - 45 kg
10 - 45 kg

Bench Press
5 - 110 kg
5 - 110 kg
10 - 90 kg
20 - 80 kg
30 - 60kg

Low Cable Crossover
10 kg
4 x 15
Mave

DTP Back

Rows Lats
30 - 22 kg
20 - 24 kg
10 - 26 kg
5 - 30 kg
5 - 32 kg

Reversed grip Pulldown
5 - 102 kg
5 - 95 kg
10 - 81 kg
20 - 61 kg
30 - 41 kg

A1 Cable Rows WG
4 x 15 @ 47 kg
A2 Shrugs
4 x 15 @ 35 kg DB

DTP Shoulders

Behind Neck Press / Lateral Raise
40 17.5 kg / 2 kg
30 22.5 kg / 3 kg
20 27.5 kg / 5 kg
15 30kg / 6 kg
10 35kg / 8 kg

Arnold DB Press / Facepulls
10 30kg / 65 kg
15 28kg / 55 kg
20 24kg / 45 kg
30 20kg / 30 kg
40 14kg / 25 kg

DTP Legs Chest

Leg Press / Calf Press
50 @ 110 kg 50
40 @ 150 kg 40
30 @ 170 kg 30
20 @ 190 kg 20
10 @ 230 kg 10
10 @ 250 kg 10
20 @ 180 kg 20
30 @ 140 kg 30 *
40 @ 120 kg 40
50 @ 100 kg 50

Incline Press DB
30 - 26 kg
20 - 28 kg
15 - 30 kg
10 - 45 kg
10 - 45 kg

Bench Press
5 - 110 kg
5 - 110 kg
10 - 90 kg
20 - 80 kg
30 - 60kg

DTP Back

Rows Lats
30 - 22 kg
20 - 24 kg
10 - 26 kg
5 - 30 kg
5 - 32 kg

Reversed grip Pulldown
5 - 102 kg
5 - 95 kg
10 - 81 kg
20 - 61 kg
30 - 41 kg

A1 Cable Rows WG
4 x 15 @ 47 kg
A2 Shrugs
4 x 15 @ 35 kg DB

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 100kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 8, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 35kg
b2 T-bar row
5 sets of 8 reps @ 50kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 14kg
c2 Seated Cable Rows
5 sets of 12 reps @ 60kg

d1 Dip
4 sets
10, 10, 10, 10
d2 Close-grip chin-up
4 sets
10, 6, 6, 5

e1 Dumbbell pull-over
3 sets of 12 reps @ 24
e2 Cable cross-over
3 sets of 12 reps @ 30

Legs

Squat
5 sets of 12 reps @ 60kg

a1 Leg Extensions
10 sets of 10 reps @ 68kg
a2 Leg curl
10 sets of 10 reps @ 68kg

Standing Calf Raises
10 sets of 10 reps @ 72kg

Shoulders

Overhead press
4 sets of 6 reps @ 40kg

a1 Arnold press
5 sets
10@24kg, 8@26kg, 6@28kg, 6@24kg, 8@24kg
a2 Upright Barbell Row
5 sets of 10 reps @ 30kg

a1 Lateral raise
3 sets of 12 reps @ 7 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 7 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 100kg
a2 Wide-grip pull-up
6 sets
8, 8, 7, 6, 6, 6

b1 Incline barbell press
5 sets of 8 reps @ 35kg
b2 T-bar row
5 sets of 8 reps @ 55kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 14kg
c2 Seated Cable Rows
5 sets of 12 reps @ 60kg

d1 Dip
4 sets
10, 10, 10, 10
d2 Close-grip chin-up
4 sets 10, 9, 8, 8


e1 Dumbbell pull-over
3 sets of 12 reps @ 26
e2 Cable cross-over
3 sets of 12 reps @ 30

Legs

Squat
5 sets of 5 reps @ 65kg
1 x 70kg
1 x 80kg
1 x 90kg
1 x 100kg

a1 Leg Extensions
10 sets of 10 reps @ 68kg
a2 Leg curl
10 sets of 10 reps @ 68kg

Standing Calf Raises
10 sets of 10 reps @ 80kg

Shoulders

Overhead press
4 sets of 6 reps @ 42.5kg

a1 Arnold press
5 sets
10@24kg, 8@26kg, 6@28kg, 6@24kg, 8@24kg

a2 Lateral raise
3 sets of 12 reps @ 6 kg

a3 Bent-over lateral raise
3 sets of 12 reps @ 6 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 100kg
a2 Wide-grip pull-up
6 sets
10, 8, 8, 8, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 38kg
b2 T-bar row
5 sets of 8 reps @ 57.5kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 14kg
c2 Seated Cable Rows
5 sets of 12 reps @ 60kg

d1 Dip
4 sets 10, 10, 10, 10
d2 Close-grip chin-up
4 sets 9, 6, 6, 6


e1 Lat Pull, Front
3 sets of 12 reps @ 45
e2 Cable cross-over
3 sets of 12 reps @ 30

Legs

Squat
5 sets of 5 reps @ 67.5kg

a1 Leg Extensions
10 sets of 10 reps @ 68kg
a2 Leg curl
10 sets of 10 reps @ 68kg

Standing Calf Raises
10 sets of 10 reps @ 87kg

Shoulders

Overhead Press
4 sets of 6 reps @ 45 kg

a1 Arnold press
5 sets 10@24kg, 8@26kg, 6@28kg, 6@26kg, 8@24kg
a2 Upright Barbell Row
5 sets of 10 reps @ 30kg

a1 Lateral raise
3 sets of 12 reps @ 7 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 7 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 102.5kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 8, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 38kg
b2 One arm row
5 sets of 8 reps @ 38kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 14kg
c2 Seated Cable Rows
5 sets of 12 reps @ 60kg

d1 Dip
4 sets 10, 10, 10, 10
d2 Close-grip chin-up
4 sets 8, 8, 6, 6


e1 Lat Pull, Front
3 sets of 12 reps @ 50 kg
e2 Cable cross-over
3 sets of 12 reps @ 30

Legs

Squat
5 sets of 5 reps @ 70 kg

a1 Leg Extensions
10 sets of 10 reps @ 68kg
a2 Leg curl
10 sets of 10 reps @ 68kg

Standing Calf Raises
10 sets of 10 reps @ 95 kg

Shoulders

Overhead Press
4 sets of 6 reps @ 47.5 kg

a1 Arnold press
5 sets 10@24kg, 8@26kg, 6@28kg, 6@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 30kg

a1 Lateral raise
3 sets of 12 reps @ 7 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 7 kg

Chest and Back

a1 Bench press
6 sets
30 @ 60kg 10 @ 90kg 10 @ 90kg
10 @ 90kg 10 @ 90kg 5 @ 105kg
a2 Wide-grip pull-up
6 sets
10, 10, 10, 10, 8, 6

b1 Incline barbell press
5 sets of 8 reps @ 42kg
b2 One arm row
5 sets of 8 reps @ 42kg

c1 Dumbbell Flyes
5 sets of 12 reps @ 14kg +
c2 Seated Cable Rows
5 sets of 12 reps @ 60kg +

d1 Dip
4 sets 10, 10, 10, 10
d2 Close-grip chin-up
4 sets 8, 8, 8, 6


e1 Lat Pull, Front
3 sets of 12 reps @ 50 kg
e2 Cable cross-over
3 sets of 12 reps @ 35 kg

Legs

Squat
5 sets of 5 reps @ 72.5 kg

a1 Leg Extensions
10 sets of 10 reps @ 68kg
a2 Leg curl
10 sets of 10 reps @ 68kg

Standing Calf Raises
10 sets of 10 reps @ 102 kg

Shoulders

Overhead Press
4 sets of 6 reps @ 47.5 kg

a1 Arnold press
5 sets 10@24kg, 8@26kg, 6@28kg, 6@28kg, 8@26kg
a2 Upright Barbell Row
5 sets of 10 reps @ 30kg

a1 Lateral raise
3 sets of 12 reps @ 7 kg
a2 Bent-over lateral raise
3 sets of 12 reps @ 7 kg