I dag blev jeg student, men nåede da en træning inden

Front squat
5 @ 20 kg
5 @ 50 kg
5 @ 70 kg
5 @ 90 kg
3 @ 110 kg
3 @ 120 kg

Military press -> DB rows
5 @ 60 kg -> 10 @ 42 kg
5 @ 65 kg -> 6 @ 64 kg
5 @ 65 kg -> 6 @ 64 kg
5 @ 65 kg -> 6 @ 64 kg
5 @ 65 kg -> 6 @ 64 kg
5 @ 65 kg -> 6 @ 64 kg

Seated leg curls -> Hanging leg raises
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 12 @ BW
10 @ 50 kg -> 10 @ BW
10 @ 50 kg -> 10 @ BW
10 @ 50 kg -> 10 @ BW

DB flat press -> Pull-ups
12 @ 32 kg -> 8 @ BW
12 @ 32 kg -> 8 @ BW
12 @ 32 kg -> 8 @ BW
12 @ 32 kg -> 8 @ BW

Close-grip preachers -> Overhead ez-bar extensions
10 @ 30 kg -> 10 @ 30 kg
10 @ 30 kg -> 10 @ 30 kg
10 @ 30 kg -> 10 @ 30 kg
10 @ 30 kg -> 10 @ 30 kg

Seated calf raises -> Lateral raises -> Sit-ups
20 @ 90 kg -> 10 @ 14.5 kg -> 15 @ BW
20 @ 90 kg -> 10 @ 14.5 kg -> 15 @ BW
20 @ 90 kg -> 10 @ 14.5 kg -> 15 @ BW
20 @ 90 kg -> 10 @ 14.5 kg -> 15 @ BW

Tømmermænd...

Hyperextensions
10 @ BW
10 @ 10 kg
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

Chin-ups -> Incline barbell benchpress
8 @ BW -> 8 @ 60 kg
6 @ 10 kg -> 8 @ 80 kg
5 @ 20 kg -> 6 @ 90 kg
5 @ 20 kg -> 6 @ 90 kg
5 @ 20 kg -> 6 @ 90 kg

Chin-ups -> Dips
8 @ BW -> 12 @ BW
8 @ BW -> 12 @ BW
8 @ BW -> 12 @ BW

Sit-ups -> Leg press
15 @ BW -> 15 @ '18'
15 @ BW -> 15 @ '18'
15 @ BW -> 15 @ '18'
15 @ BW -> 15 @ '18'

DB shouldpress -> Lateral raises
10 @ 26 kg -> 10 @ 12 kg
8 @ 26 kg -> 8 @ 12 kg
8 @ 26 kg -> 8 @ 12 kg

Træningen efter i går, som var dagen efter studenterkørsel, derfor low on energy!

Leg press -> Hanging leg raises
20 @ 40 kg -> 15 @ BW
20 @ 80 kg -> 15 @ BW
20 @ 120 kg -> 15 @ BW
20 @ 160 kg -> 15 @ BW
20 @ 200 kg -> 15 @ BW
20 @ 240 kg -> 15 @ BW

Incline benchpress -> Yates rows
6 @ 80 kg -> 6 @ 80 kg
6 @ 80 kg -> 6 @ 80 kg
6 @ 80 kg -> 6 @ 80 kg
6 @ 80 kg -> 6 @ 80 kg
6 @ 80 kg -> 6 @ 80 kg
6 @ 80 kg -> 6 @ 80 kg

Triceps extensions -> Close grip benchpress
10 @ 40 kg -> 10 @ 40 kg
10 @ 40 kg -> 10 @ 40 kg
10 @ 40 kg -> 10 @ 40 kg

Incline DB curls
10 @ 18 kg
10 @ 18 kg
8 @ 20 kg + 8 @ 12 kg

Military press -> Sit-ups
8 @ 50 kg -> 15 @ BW
8 @ 50 kg -> 15 @ BW
8 @ 50 kg -> 15 @ BW
8 @ 50 kg -> 15 @ BW

Leg extensions -> Leg curls
10 @ 60 kg -> 10 @ 60 kg
10 @ 60 kg -> 10 @ 60 kg
10 @ 60 kg -> 10 @ 60 kg

Det var den studenteruge.. 5 dages druk i træk har sat sine spor, og jeg kan mærke jeg har brug for søvn og ordentligt mad igen sammen med regelmæssig træning

OL squat
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 110 kg
5 @ 120 kg
5 @ 130 kg

DB shoulderpress -> Chin-ups
8 @ 17 kg -> 8 @ BW
8 @ 22 kg -> 6 @ 5 kg
6 @ 24 kg -> 5 @ 10 kg
5 @ 27 kg -> 5 @ 15 kg
5 @ 32 kg -> 5 @ 20 kg
5 @ 34.5 kg -> 7 @ 25 kg
6 @ 37 kg

Walking lunges
30 @ 40 kg
30 @ 40 kg
30 @ 40 kg

Barbell benchpress -> Chestsupported rows
10 @ 60 kg -> 10 @ 40 kg
10 @ 80 kg -> 10 @ 60 kg
10 @ 80 kg -> 10 @ 60 kg
10 @ 80 kg -> 10 @ 60 kg
10 @ 80 kg -> 10 @ 60 kg

Leg extensions -> Leg curls
10 @ 80 kg -> 10 @ 60 kg
10 @ 80 kg -> 10 @ 60 kg
10 @ 80 kg -> 10 @ 60 kg

Dødløft
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
5 @ 120 kg
5 @ 140 kg
5 @ 160 kg

DB incline press -> Chestsupported DB rows
10 @ 22 kg -> 10 @ 22 kg
8 @ 32 kg -> 8 @ 32 kg
5 @ 42 kg -> 5 @ 42 kg

Barbell benchpress -> Chin-ups
6 @ 100 kg -> 8 @ BW
6 @ 100 kg -> 8 @ BW
6 @ 100 kg -> 8 @ BW

Hanging leg raises -> Hyperextensions
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW
10 @ BW -> 15 @ BW

Wide-grip pulldowns -> Stående DB pres
12 @ 60 kg -> 12 @ 22 kg
12 @ 60 kg -> 12 @ 22 kg
12 @ 60 kg -> 12 @ 22 kg
12 @ 60 kg -> 12 @ 22 kg

Leg extensions -> Lateral raises
12 @ 80 kg -> 12 @ 14.5 kg
12 @ 80 kg -> 12 @ 14.5 kg
12 @ 80 kg -> 12 @ 14.5 kg
12 @ 80 kg -> 12 @ 14.5 kg

Incline DB press -> Decline DB press -> Flat DB press
6 @ 40 kg -> 12 @ 30 kg -> 30 @ 14 kg
6 @ 40 kg -> 12 @ 30 kg -> 35 @ 12 kg
6 @ 40 kg -> 10 @ 30 kg -> 35 @ 10 kg
5 @ 40 kg -> 12 @ 28 kg -> 40 @ 8 kg
4 @ 38 kg -> 6 @ 26 kg + 6 @ 22 kg -> 40 @ 8 kg

Leg press
20 @ 100 kg
20 @ 140 kg
20 @ 180 kg
20 @ 220 kg

Yates rows -> Lateral raises
10 @ 60 kg
10 @ 80 kg
8 @ 90 kg
6 @ 100 kg -> 10 @ 16 kg
6 @ 100 kg -> 10 @ 16 kg
6 @ 100 kg -> 10 @ 16 kg
6 @ 100 kg -> 10 @ 16 kg
6 @ 100 kg -> 10 @ 16 kg

Leg extensions -> Leg curls
10 @ 60 kg -> 10 @ 60 kg
10 @ 60 kg -> 10 @ 60 kg
10 @ 60 kg -> 10 @ 60 kg
10 @ 60 kg -> 10 @ 60 kg
10 @ 60 kg -> 10 @ 60 kg

Træningen har været meget rodet på det sidste, fordi jeg blandt andet er blevet student, og andre ting har spillet ind. På torsdag tager jeg på ferie 17-18 dage frem, så det gør det ikke bedre. Vil stadig hurtigt logge træningerne hvis det er muligt, men der bliver nok ikke mange af dem. Jeg vender tilbage fra ferie med seriøst træning igen

Træningen fra i går..

Front squat
5 @ 60 kg
5 @ 80 kg
5 @ 100 kg
4 @ 120 kg
4 @ 140 kg - OL

DB skulderpres -> Chin-ups
8 @ 32 kg -> 8 @ BW
8 @ 32 kg -> 8 @ BW
7 @ 32 kg -> 8 @ BW
7 @ 32 kg -> 8 @ BW
7 @ 32 kg -> 8 @ BW

Overhead squat
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg
8 @ 60 kg

xxx -> Chestsupported rows
xxx -> 12 @ 60 kg
xxx -> 12 @ 60 kg
xxx -> 12 @ 60 kg
xxx -> 12 @ 60 kg

Dips -> Barbell curls
12 @ BW -> 12 @ 35 kg
12 @ BW -> 12 @ 35 kg
12 @ BW -> 12 @ 35 kg
12 @ BW -> 12 @ 35 kg

Smith lunges
10 @ 20 kg
10 @ 40 kg
10 @ 60 kg

Dagens træning..

DB bænkpres -> DB rows
8 @ 40 kg -> 8 @ 50 kg
8 @ 40 kg -> 8 @ 50 kg
8 @ 40 kg -> 8 @ 50 kg
8 @ 40 kg -> 8 @ 50 kg
10 @ 40 kg -> 10 @ 50 kg

DB incline press -> Chin-ups
10 @ 30 kg -> 8 @ BW
10 @ 30 kg -> 8 @ BW
10 @ 30 kg -> 8 @ BW

Dips -> Pulldowns -> Sit-ups
12 @ BW -> 12 @ 60 kg -> 12 @ BW
12 @ BW -> 12 @ 60 kg -> 12 @ BW
12 @ BW -> 12 @ 60 kg -> 12 @ BW
12 @ BW -> 12 @ 60 kg -> 12 @ BW
12 @ BW -> 12 @ 60 kg -> 12 @ BW

Dødløft
5 @ 70 kg
5 @ 110 kg
5 @ 140 kg
5 @ 160 kg
20 @ 100 kg

a1 - Barbell benchpress
10 @ 90 kg
10 @ 90 kg
10 @ 85 kg
10 @ 85 kg
10 @ 80 kg
10 @ 80 kg
10 @ 75 kg
10 @ 75 kg
10 @ 70 kg
10 @ 70 kg

a2 - Yates rows
10 @ 90 kg
10 @ 90 kg
10 @ 85 kg
10 @ 85 kg
10 @ 80 kg
10 @ 80 kg
10 @ 75 kg
10 @ 75 kg
10 @ 70 kg
10 @ 70 kg

b1 - Cable flies
10 @ 25 kg
10 @ 25 kg
10 @ 25 kg

b2 - Neutral pulldowns
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

OL squat
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Leg curls
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg

Dødløft
6 @ 90 kg
6 @ 100 kg
6 @ 110 kg
6 @ 120 kg
6 @ 130 kg
6 @ 140 kg

Unilateral calf presses
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '9'
10 @ '9'
10 @ '8'
10 @ '8'
10 @ '8'
10 @ '8'

DB shouldpress
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg
10 @ 28 kg
10 @ 26 kg
10 @ 26 kg
10 @ 24 kg
10 @ 24 kg
10 @ 22 kg
10 @ 22 kg

a1 - DB incline curls
10 @ 20 kg
10 @ 18 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg

a2 - Incline Ez-bar extensions
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 32.5 kg
10 @ 32.5 kg
10 @ 32.5 kg
10 @ 32.5 kg
10 @ 30 kg
10 @ 30 kg

a1 - Barbell benchpress
10 @ 92.5 kg
10 @ 92.5 kg
10 @ 87.5 kg
10 @ 87.5 kg
10 @ 82.5 kg
10 @ 82.5 kg
10 @ 77.5 kg
10 @ 77.5 kg
10 @ 72.5 kg
10 @ 72.5 kg

a2 - Yates rows
10 @ 92.5 kg
10 @ 92.5 kg
10 @ 87.5 kg
10 @ 87.5 kg
10 @ 82.5 kg
10 @ 82.5 kg
10 @ 77.5 kg
10 @ 77.5 kg
10 @ 72.5 kg
10 @ 72.5 kg

b1 - Cable flies
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

b2 - Neutral pulldowns
10 @ 65 kg
10 @ 65 kg
10 @ 65 kg

OL squat
10 @ 105 kg
10 @ 105 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg
10 @ 100 kg

Leg curls
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

Dødløft
6 @ 92.5 kg
6 @ 102.5 kg
6 @ 112.5 kg
6 @ 122.5 kg
6 @ 132.5 kg
6 @ 142.5 kg

Unilateral seated calf raises
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

DB shouldpress
10 @ 30 kg
10 @ 30 kg
10 @ 28 kg
10 @ 28 kg
10 @ 26 kg
10 @ 26 kg
10 @ 24 kg
10 @ 24 kg
10 @ 22 kg
10 @ 22 kg

a1 - DB incline curls
10 @ 20 kg
10 @ 20 kg
10 @ 18 kg
10 @ 18 kg
10 @ 16 kg
10 @ 16 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg
10 @ 14 kg

a2 - Incline Ez-bar extensions
10 @ 37.5 kg
10 @ 37.5 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 32.5 kg
10 @ 32.5 kg
10 @ 30 kg
10 @ 30 kg

a1 - Barbell benchpress
10 @ 95 kg
10 @ 95 kg
10 @ 90 kg
10 @ 90 kg
10 @ 85 kg
10 @ 85 kg
10 @ 80 kg
10 @ 80 kg
10 @ 75 kg
10 @ 75 kg

a2 - Yates rows
10 @ 95 kg
10 @ 95 kg
10 @ 90 kg
10 @ 90 kg
10 @ 85 kg
10 @ 85 kg
10 @ 80 kg
10 @ 80 kg
10 @ 75 kg
10 @ 75 kg

b1 - Cable flies
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

b2 - Neutral pulldowns
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

OL squat
10 @ 110 kg
10 @ 110 kg
10 @ 105 kg
10 @ 105 kg
10 @ 100 kg
10 @ 100 kg

Leg curls
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg

Dødløft
6 @ 95 kg
6 @ 105 kg
6 @ 115 kg
6 @ 125 kg
6 @ 135 kg
6 @ 145 kg

Unilateral seated calf raises
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'

DB shouldpress
10 @ 32 kg
10 @ 32 kg
10 @ 28 kg
10 @ 28 kg
10 @ 26 kg
10 @ 26 kg
10 @ 24 kg
10 @ 24 kg
10 @ 22 kg
10 @ 22 kg

a1 - DB incline curls
10 @ 20 kg
10 @ 20 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg
10 @ 16 kg

a2 - Incline Ez-bar extensions
10 @ 40 kg
10 @ 40 kg
10 @ 37.5 kg
10 @ 37.5 kg
10 @ 37.5 kg
10 @ 37.5 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg
10 @ 35 kg

a1 - Barbell benchpress
10 @ 97.5 kg
10 @ 97.5 kg
10 @ 92.5 kg
10 @ 92.5 kg
10 @ 87.5 kg
10 @ 87.5 kg
10 @ 82.5 kg
10 @ 82.5 kg
10 @ 77.5 kg
10 @ 77.5 kg

a2 - Yates rows
10 @ 97.5 kg
10 @ 97.5 kg
10 @ 92.5 kg
10 @ 92.5 kg
10 @ 87.5 kg
10 @ 87.5 kg
10 @ 82.5 kg
10 @ 82.5 kg
10 @ 77.5 kg
10 @ 77.5 kg

b1 - Cable flies
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

b2 - Neutral pulldowns
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

OL squat
10 @ 112.5 kg
10 @ 112.5 kg
10 @ 107.5 kg
10 @ 107.5 kg
10 @ 102.5 kg
10 @ 102.5 kg

Leg curls
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg
10 @ 66 kg

Dødløft
6 @ 97.5 kg
6 @ 107.5 kg
6 @ 117.5 kg
6 @ 127.5 kg
6 @ 137.5 kg
6 @ 147.5 kg

Unilateral seated calf raises
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'
10 @ '10'

DB shouldpress
10 @ 32 kg
10 @ 32 kg
10 @ 30 kg
10 @ 30 kg
10 @ 28 kg
10 @ 28 kg
10 @ 26 kg
10 @ 26 kg
10 @ 24 kg
10 @ 24 kg

a1 - DB incline curls
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 16 kg
10 @ 16 kg

a2 - Incline Ez-bar extensions
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 37.5 kg
10 @ 37.5 kg
10 @ 37.5 kg
10 @ 37.5 kg

Hvornår er det i starter heroppe i år? Og det ser da ellers fornuftigt ud med træningen

Friche skrev:Hvornår er det i starter heroppe i år? Og det ser da ellers fornuftigt ud med træningen

Træningen går rigtig fornuftigt for tiden, efter en lang sommerferie
Dog har jeg været så uheldig at jeg skal opereres i knæet igen, her til efteråret. Så sportshøjskole bliver der ikke noget af i denne omgang

a1 - Barbell benchpress
10 @ 100 kg
10 @ 100 kg
10 @ 95 kg
10 @ 95 kg
10 @ 90 kg
10 @ 90 kg
10 @ 85 kg
10 @ 85 kg
10 @ 80 kg
10 @ 80 kg

a2 - Yates rows
10 @ 100 kg
10 @ 100 kg
10 @ 95 kg
10 @ 95 kg
10 @ 90 kg
10 @ 90 kg
10 @ 85 kg
10 @ 85 kg
10 @ 80 kg
10 @ 80 kg

b1 - Cable flies
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

b2 - Neutral pulldowns
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

OL squat
10 @ 115 kg
10 @ 115 kg
10 @ 110 kg
10 @ 110 kg
10 @ 105 kg
10 @ 105 kg

Leg curls
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg

Dødløft
6 @ 100 kg
6 @ 110 kg
6 @ 120 kg
6 @ 130 kg
6 @ 140 kg
6 @ 150 kg

Unilateral seated calf raises
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'
10 @ '11'

DB shouldpress
10 @ 32 kg
10 @ 32 kg
10 @ 32 kg
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg
10 @ 28 kg
10 @ 28 kg
10 @ 26 kg
10 @ 26 kg

a1 - DB incline curls
10 @ 22 kg
10 @ 22 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg
10 @ 18 kg

a2 - Incline Ez-bar extensions
10 @ 45 kg
10 @ 45 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 42.5 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

a1 - Barbell benchpress
10 @ 102.5 kg
10 @ 102.5 kg
10 @ 97.5 kg
10 @ 97.5 kg
10 @ 92.5 kg
10 @ 92.5 kg
10 @ 87.5 kg
10 @ 87.5 kg
10 @ 82.5 kg
10 @ 82.5 kg

a2 - Yates rows
10 @ 102.5 kg
10 @ 102.5 kg
10 @ 97.5 kg
10 @ 97.5 kg
10 @ 92.5 kg
10 @ 92.5 kg
10 @ 87.5 kg
10 @ 87.5 kg
10 @ 82.5 kg
10 @ 82.5 kg

b1 - Cable flies
10 @ 30 kg
10 @ 30 kg
10 @ 30 kg

b2 - Neutral pulldowns
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

OL squat
10 @ 120 kg
10 @ 120 kg
10 @ 115 kg
10 @ 115 kg
10 @ 110 kg
10 @ 110 kg

Leg curls
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg
10 @ 73 kg

Dødløft
6 @ 105 kg
6 @ 115 kg
6 @ 125 kg
6 @ 135 kg
6 @ 145 kg
6 @ 155 kg

Unilateral seated calf raises
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'
10 @ '12'

Nyt program i stedet for 10x10. 2-split 6 gange i ugen, med fokus på kortere pauser.

Barbell incline benchpress
8 @ 50 kg
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg
8 @ 70 kg

Military press
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg
10 @ 40 kg

Dips
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Decline flies
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg

Close grip benchpress
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Lateral raises
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

One-arm triceps extensions
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

High decline crunches
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Hanging leg raises
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Front squat
8 @ 50 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg
8 @ 80 kg

Deficit RDL
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg

Leg press
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg
10 @ 160 kg

Pulldowns
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

DB rows
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg
12 @ 32 kg

Seated leg curls
12 @ '10'
12 @ '10'
12 @ '10'
12 @ '10'

Barbell curls
10 @ 27 kg
10 @ 27 kg
10 @ 27 kg
10 @ 27 kg
10 @ 27 kg

DB hammer curls
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg
12 @ 12 kg

Standing calf raises
15 @ 50 kg
15 @ 50 kg
15 @ 50 kg
15 @ 50 kg
15 @ 50 kg