bodybuilding.dk

BACK d. 9/1

SG DL from box
10 x 50
6 x 90
6 x 100
10 x 100
8 x 100
8 x 100
8 x 100

WG pulldowns
8 x 85
8 x 85
7 x 85
8 x 85

T-bar row
10 x 40
15 x 60
10 x 80
8 x 85
8 x 85
8 x 85
8 x 85

Rope high row
12 x 60
10 x 60
10 x 60
12 x 60
10 x 60
10 x 60
10 x 60

Seated rear delt raise ss. WG BOR
12 x 16 ss. 8 x 40
12 x 16 ss. 8 x 42
12 x 16 ss. 8 x 42
12 x 16 ss. 7½ x 42

CHEST, BICEPS, d. 10/1

High incline DB bench, 45 grader
8 x 24
8 x 34
8 x 34
5 x 34
6 x 34
6 x 34

BB curl ss. low incline DB bench, 15 grader
8 x 42 ss. 6 x 34
8 x 42 ss. 6 x 34
8 x 42 ss. 7 x 34
8 x 42 ss. 7 x 34

Cable crossovers ss. DB curl
10 x 12½ ss. 8 x 20
10 x 12½ ss. 8 x 22
10 x 12½ ss. 8 x 22
12 x 11 ss. 8 x 22
15 x 11 --> 10 x 8½ --> 20 x 6 + 4 x 6 intensity(T:5555) ss. 8 x 22

High pulley cable curl
12 x 12½
10 x 13½
10 x 13½

DELTS, TRICEPS d. 12/1

Seated DB shoulder press
8 x 30
8 x 30
7 x 30
6 x 30
6½ x 30

OA behind back cable laterals
10 x 6
10 x 6
8 x 7½
8 x 7½

EZ-bar upright rows
12 x 40
12 x 40
13 x 40
13 x 40
12 x 40

Seated DB laterals
10 x 14
10 x 14
10 x 14
10 x 14

Plate hold: 30 sek x 2½

DB OH extensions
10 x 34
10 x 34
10 x 34
10 x 34
10 x 34

WG pushdowns, lat
8 x 42½
8 x 42½
8 x 42½
8 x 42½

Dips ss. OA DB extensions
10 ss. 10 x 13
12 ss. 10 x 13
12 ss. 6 x 13
12

BACK d. 13/1

DL from box
10 x 50
8 x 90
6 x 130
3 x 170
1 x 170
1 x 170
3 x 170
6 x 130

DB rows
15 x 34
15 x 34
12 x 34
12 x 34

WG pulldown
8 x 85
8 x 85
7 x 85
7 x 85

Rope high row
10 x 60
10 x 60
10 x 60
10 x 60

Cable rows ss. seated rear delt raise
8 x 72½ ss. 12 x 16
8 x 72½ ss. 12 x 16
8 x 72½ ss. 12 x 16
8 x 72½ ss. 12 x 16

CHEST, BICEPS d. 16/1

Incline bench
8 x 50
12 x 70
10 x 80
6 x 90
5 x 90
9 x 75 -->4 x 50 (t:3030)

Incline DB flyes ss. alt. DB curl
7 x 24 ss. 8 x 22
6 x 24 ss. 8 x 22
6 x 24 ss. 8 x 22
6 x 24 ss. 8 x 22

Pec deck ss. BB curl
10 x 65 ss. 7 x 45
10 x 75 ss. 8 x 45
10 x 85 ss. 7 x 45
10 x 85 ss. 7 x 45

OA high pulley cable curl
12 x 13½
12 x 13½

Conc. curl
8 x 16
8 x 16
8 x 16

DELTS TRICEPS d. 17/1

Arnold press
10 x 16
8 x 26
6 x 26
6 x 26
6 x 26

Seated laterals
10 x 14
12 x 14
12 x 14
12 x 14
12 x 14

EZ upright rows
14 x 42
14 x 42
14 x 42
14 x 40

DB laterals
10 x 18
12 x 18
12 x 18
12 x 18
12 x 18

DB OH extension
8 x 34
10 x 34
10 x 34
8 x 34 --> 10 x 22 --> 10 x 16

CG pushdowns, lat
6 x 45
8 x 42½
6 x 42½
6 x 42½ --> 8 x 32½ -->6 x 25

Dips
7 x 7½ --> 6 x BW
8 x 7½ --> 6 x BW
6 x 7½ --> 4 x BW

BACK d. 20/1

T-bar rows
10 40
8 x 60
10 x 80
10 x 90
8 x 90
8 x 90
8 x 90
8 x 90
8 x 90 --> 8 x 70 --> 6 60 --> 10 x 40

Rope high row
10 x 60
12 x 60
10 x 62½
10 x 62½
10 x 62½

CG pulldowns
8 x 75
7 x 80
8 x 77½
8 x 77½
6½ x 77½

WG inverted rows
8
8
8
8
8

.

Bench press
10 x 50
7 x 90
6 x 95
3 x 100 + 2 forced
4 x 100 + 2 forced
3 x 100 + 2 forced
10 x 75 --> 5 x 70 --> 8 x 50

Incline DB fly
6 x 24
8 x 24
8 x 24
8 x 24

Cable crossovers
8 x 12½
12 x 11
12 x 12½
12 x 12½

Alt. DB curl
12 x 14
8 x 22
6 x 24
8 x 24
8 x 24
8 x 24
8 x 24

BB curl
8 x 45
8 x 45
8 x 45
6 x 45
6 x 45

Seated DB shoulder press
8 x 18
8 x 30
8 x 30
6 x 32
6 x 32
6 x 32 --> 6 x 22 --> 5 x 16

OA behind back cable laterals
10 x 7½
10 x 7½
10 x 7½
10 x 7½
10 x 7½

EZ upright rows
15 x 42
15 x 42
15 x 42
15 x 42
15 x 42

DB laterals
12 x 18
12 x 18
12 x 18
12 x 18

CG bench
10 x 50
6 x 70
4 x 80
5 x 75
6 x 70

Dips
8 x 10
8 x 10
8 x 10
6 x 20
6 x 20
6 x 20

EZ skulls ss. OA DB OH extension
7 x 40 ss. 8 x 14
7 x 40 ss. 8 x 14
7 x 40 ss. 8 x 14

BACK, ABS d. 26/1

DB rows
10 x 20
12 x 34
10 x 34
10 x 34
10 x 34
10 x 34

Yates row
10 x 50
10 x 90
7 x 90
7 x 90

Medium WG pullup
6 x BW
5 x 5
4 x 5 + 1 x BW
6 x BW

CG pulldown
7 x 75
7 x 75 + 1 cheat
6 x 75 + 2 cheat
7 x 75 + 1 cheat

WG machine rows
8 x stack
8 x stack + 10
8 x stack + 10
10 x stack + 10

Rope high row
8 x 62½
8 x 62½
8 x 62½
8 x 62½

Rear delt raise
14 x 16
14 x 16
14 x 16
14 x 16

Ab wheel
10
10
10

Cable crunch
10 x 12½
10 x 30
10 x 30
10 x 30

Side crunch
12
12
12

CHEST, BICEPS, d. 28/1

DB incline bench 45*
10 x 22
8 x 34
8 x 34*
8 x 34
7 x 34
7 x 34

DB incline bench 15*
8 x 34
7 x 34
6,5 x 34
6 x 34
10 x 28

Cable crossover
10 x 12½
10 x 12½
12 x 12½
12 x 12½ --> 10 x 10 -->10 x 7½ -->10 x 5

Incline DB curl
8 x 18, 45*
8 x 18, 45*
6 x 18, 60*
8 x 18, 60*
6 x 18 + 3 standing
6 x 18 + 3 standing

EZ preacher curl
6 x 30
6 x 40
5 x 40
6 x 40
6 x 40, meget force

High pulley OA cable curl
9½ x 15
12 x 13
12 x 13
12 x 13

DELTS d. 29/1

Cuban press
8 x 42
8 x 42
8 x 42
8 x 42
8 x 42
8 x 42

DB laterals
12 x 18
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20

EZ upright rows
10 x 35 + stang
10 x 35 + stang
12 x 35 + stang
10 x 35 + stang

TRICEPS d. 30/1

DB OH extension
8 x 24
10 x 34
10 x 34
10 x 34
10 x 34
10 x 34

WG pushdown, lat
8 x 40
8 x 42½
8 x 42½
8 x 42½
8 x 41

EZ skullcrusher ss. OA DB OH extension
8 x 30 + stang ss. 8 x 14
6 x 30 + stang ss. 8 x 14
6 x 30 + stang ss. 7 x 14
6 x 30 + stang ss. 7 x 14

BACK, ABS d. 1/2

SG DL from box
8 x 50
6 x 90
6 x 90
6 x 90
8 x 90
8 x 90
6 x 90

CG cable rows
8 x 70
8 x 80
8 x 80
8 x 80
8 x 80

WG machine rows
8 x stack + 15
10 x stack + 15
8 x stack + 22,5
8 x stack + 22,5
8 x stack + 22,5

Rope high row
10 x 62½
10 x 62½
8 x stack (65)
8 x stack
8 x stack
8 x stack

CG pulldown ss. Stiff-armed pulldown
8 x 70 ss. 8 x 30
8 x 70 ss. 6 x 30
6 x 70 ss. 8 x 25
8 x 70 ss 6 x 25

Ab wheel ss. rear delt raise
8 ss 15 x 16
8 ss 15 x 16
8 ss 15 x 16

Cable crunch ss. rear delt raise
10 x 30 ss. 15 x 16
8 x 40 ss. 15 x 16
8 x 40 ss. 15 x 16

Side crunch ss. rear delt raise
12 ss 15 x 16
12 ss 15 x 16
12 ss 15 x 16

CHEST, BICEPS, d. 4/2 (i FRESH FITNESS, hva så)

Bench press
10 x 50
6 x 80 + stang (måske 20? er ikke sikker)
6 x 82½ + stang
6 x 82½ + stang
6 x 82½ + stang
8 x 70 + stang
8 x 60 + stang

edit: FF's stænger lader til at veje 20 kg, så det er en god PR lige dér.

Incline DB bench, 45*
8 x 32½
6 x 32½
6 x 32½
6 x 32½
5 x 32½
5 x 32½

Incline DB flys, 30*
8 x 25
8 x 25
8 x 25

DB curl
8 x 22½
8 x 22½
8 x 22½
8 x 22½

Barbell curl
12 x 35
12 x 35
12 x 35
12 x 35

DB conc. curl
8 x 15
8 x 15
8 x 15
8 x 15

DELTS, TRICEPS d. 6/2 (i fresh, wauw)

Seated DB shoulder press ~75*
8 x 32½
8 x 32½
6 x 32½
6 x 32½
5 x 32½

DB laterals
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20

EZ-bar upright rows
10 x 40 + stang
10 x 40 + stang
10 x 40 + stang
10 x 40 + stang
10 x 40 + stang

CG bench
10 x 40
8 x 60
6 x 80
6 x 80
6 x 80
6 x 80

Dips ss. OA DB OH extensions
12 ss. 8 x 15
12 ss. 8 x 15
12 ss 10 x 10

BACK, ABS d. 8/2

DL from box
8 x 59
8 x 90
6 x 130
1 x 170
5 x 150
5 x 150
5 x 130

Cable rows
8 x 80
8 x 80
8 x 80
8 x 85
6 x 85

CS DB rows ss. y-raises
12 x 18
12 x 24
12 x 24 ss 8 x 1
10 x 24 ss. 18 x 3
10 x 24 ss. 15 x 3
10 x 24 ss. 15 x 3

Rope high row
8 x stack
10 x stack
10 x stack
10 x stack
10 x stack

CG pulldown
8 x 80
6 x 82½ + 2 cheated
8 x 82½
8 x 82½ --> 8 x 67½ -->8 x 52½

Ab wheel ss. rear delt raise
10 ss 10 x 16
10 ss 12 x 16
10 ss 12 x 16

Cable crunches ss. rear delt raise
10 x 35 ss. 12 x 16
10 x 40 ss. 12 x 16
10 x 40 ss. 12 x 16

Side crunch ss. rear delt raise
15 ss 12 x 16
15 ss 12 x 16
15 ss 12 x 16

CHEST, BICEPS d. 10/2

Bench press
14 x 50
8 x 90 (måske 10?)
4 x 100
3 x 100 + 2 forced
6 x 90 --> 8 x 50

DB incline bench
5 x 34
6 x 34
5 x 34
5 x 34
5 x 34
5,5 x 34

Cable crossovers
12 x 12½
12 x 12½
12 x 12½
10 x 12½ --> 10 x 10 --> 6 x 7½

DB curl
8 x 22
8 x 24
8 x 24
8 x 24

Barbell curl
6 x 45
6 x 45
6 x 45
5 x 45

OA high pulley cable curl
10 x 13½
10 x 13½
8 x 13½
10 x 13½

jae

DELTS, TRICEPS d. 13/2

Seated DB shoulder press
8 x 32½
8 x 32½
6 x 32½
6 x 32½
6 x 32½
6 x 32½

DB laterals
12 x 20
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20

Upright rows
12 x 30 + stang
12 x 30 + stang
12 x 30 + stang
12 x 30 + stang

DG bench
10 x 50
6-8 x 70
6 x 80
6 x 85
6 x 85
5 x 85
10 x 60

Dips
8
6 x 15
6 x 15
6 x 15
6 x 15

Rope pushdowns
12 x 40 lbs
10 x 50 lbs
10 x 55 lbs
10 x 55 lbs --> 10 x 55 flat bar pushdowns
10 x 60 lbs flat

BACK d. 14/2

DL from box
10 x 50
8 x 90
8 x 130
4 x 170
4 x 170
4 x 170
1 x 170
6 x 130
6 x 130

DB rows
12 x 34
10 x 34
10 x 34
10 x 34
10 x 34

WG machine rows
6 x stack + 25
8 x stack + 25
6 x stack + 25
6 x stack + 25
6 x stack + 25

Rope high row
6 x stack
8 x stack
8 x stack
12 x stack
8 x stack

CG pulldowns
6 x 80
5 x 90
5 x 90
6 x 90
6 x 90

Rear delt raise ss. ab wheel
15 x 16 ss. 10
15 x 16 ss. 10
15 x 16 ss. 10

Rear delt raise ss. cable crunch
15 x 16 ss. 8 x 40
15 x 16 ss. 8 x 40
15 x 16 ss. 8 x 40

Rear delt raise ss. side crunch
15 x 16 ss. 15
15 x 16 ss. 15
15 x 16 ss. 15

CHEST, BICEPS d. 17/2

Incline bench 30 *
10 x 50
8 x 70
5 x 90
3 x 90
4 x 90
7 x 75
6 x 75
8 x 75

DB incline bench 45 *
6 x 34
6 x 34
5 x 34
5 x 34

Pec deck
8 x 85
6 x 90 + 2
7 x 90 + 1
7 x 90

DB curl
8 x 24
8 x 24
8 x 24
6 x 24

Hammers
8 x 26
8-10 x 26
10 x 26
8 x 26

OA high pulley cable curl
10 x 13½
10 x 13½
10 x 13½
10 x 13½

DELTS, TRICEPS d. 18/2

Military press
10 x 30
8 x 50
3 x 60
6 x 55
4½ x 55
6 x 50

OA behind back cable laterals
12 x 5
8 x 7½
8 x 7½
8 x 7½

EZ bar upright rows
10 x 40 + stang
10 x 40 + stang
10 x 40 + stang
10 x 40 + stang

DB laterals
12 x 20
12 x 20
10 x 20
10 x 20
10 x 16 - 8 x 14 - 8 x 12 - 8 x 10

Dips
8
5 x 20
5 x 20
8
10

DB OH extension
8 x 34
8 x 34
8 x 34

Rope pushdowns
10 x 25
10 x 25
10 x 25
10 x 25
9½ x 27½

EZ skullcushers
9 x 30 + stang
9 x 30 + stang + 8 x EZ CG bench
6 x 30 + stang + 6 x EZ CG bench

BACK d. 21/2

SG DL from box
8 x 50
6 x 90
6 x 90
6 x 90
6 x 90
6 x 90
3 x 70

Cable rows
8 x 85
6 x 90
6 x 90
6 x 87½

WG machine rows
10 x stack
8 x stack + 20
8 x stack + 20
8 x stack + 20

Rope high rows
8 x stack
8 x stack
8 x stack
8 x stack

CG pulldowns ss. y-raises
5 x 90 ss 15 x 3
5 x 90 ss 15 x 3
6 x 90 ss 15 x 3
6 x 90 ss 15 x 3

Rear delt raise ss. face pulls
15 x 16 ss. 10 x 27½
15 x 16 ss. 10 x 20
15 x 16 ss. 13 x 20
15 x 16 ss. 12 x 20

CHEST, BICEPS d. 22/2

Bench press
10 x 50
8 x 70
8 x 90
5 x 100
5 x 100
12 x 80
12 x 60

Incline DB bench 45 *
8 x 34
6 x 34
9 x 34
6 x 34 --> 6 x 22 --> 6 x 16 --> 6 x 13

Cable crossovers
12 x 12½
10 x 15
10 x 15
10 x 15

DB curl
12 x 16
12 x 16
10 x 16
10 x 16
8 x 16
8 x 16

Barbell curl
6 x 40
8 x 30
8 x 30

OA high pulley cable curl
6 x 15
10 x 12½
10 x 12½

DELTS, TRICEPS d. 24/2

Military press
10 x 30
8 x 50
5 x 60
3½ x 60
6 x 50
6 x 50

OA behind back cable laterals
8 x 7½
8 x 7½
8 x 7½
8 x 7½

EZ upright rows
10 x 40 + stang
10 x 40 + stang
8 x 40 + stang
10 x 40 + stang

Seated laterals
10 x 10
8 x 14
8 x 14
8 x 14
8 x 14 --> 6 x 12 --> 8 x 10 --> 6 uprights x 15 + stang

Dips
8
6 x 20
4 x 20
8 x 10

DB OH extension
8 x 34
10 x 34
12 x 34
10 x 34

Rope pushdowns
8 x 27½
8½ x 27½
8 x 27½
8 x 27½ --> 5 x 22½ --> 5 x 17½ --> 8 x 12½

BACK d. 25/2

SG DL from box
10 x 60
8 x 90
8 x 100
8 x 100
8 x 100
9 x 100
6 x 100

T-bar rows
10 x 60
8 x 80
5 x 100
8 x 80
8 x 80 --> 8 x 60 -->5 40 --> 6 x 20

WG machine rows
10 x stack + 10
6 x stack + 20
8 x stack + 20
8 x stack + 20

Rope high row
10 x stack
9 x stack
8 x stack
8 x stack

CG pulldowns ss. y-raises
5 x 90 ss. 15 x 3
5 x 90 ss. 15 x 3
6 x 80 ss. 15 x 3
6 x 80 ss. 15 x 3

Rear delt raise ss. inverted rows
12 x 14 ss. 10
12 x 16 ss. 8
12 x 16 ss. 8
12 x 16 ss. 6

CHEST, BICEPS d. 28/2

Incline DB bench 45 *
8 x 34
8 x 34
8 x 34
6 x 34
9 x 34 med 3 force

Incline DB bench 15 *
7 x 34
7 x 34
8 x 34 - lang pause
6 x 34

Incline cable fly
8 x 10
10 x 10
15 x 10
6 x 12½
6 x 11 --> 8 x 8½

DB curl
7 x 24
8 x 24 - elendigt
8 x 24
8 x 24

DB hammer curl
7 x 28
7 x 28
7 x 28
7 x 28

OA high pulley cable curl
15 x 12½
12 x 12½
10 x 12½
8 x 12½

DELTS, TRICEPS d. 2/3

DB seated shoulder press
6 x 30
5 x 32
5 x 32
6 x 32 - 1 force

OA cable laterals
Foran
8 x 7½
Bagved
8 x 7½
8 x 7½
8 x 7½ --> 6 x 5 --> 4 x 2½ (T: 2022)

Cuban press
6 x 40
6 x 40
7 x 40
8 x 40
lange pauser....

Seated DB laterals
8 x 16
8 x 16
8 x 16
8 x 16 --> 5 x 14 --> 5 x 12 --> 5 x 11

DB OH extension
8 x 34
8 x 34
10 x 34
8 x 34

Rope pushdowns
8 x 27½
8 x 27½
8 x 27½
8 x 27½ --> 5 x 22½ --> 4 x 17½ --> 4 x 12½

EZ skullz
3½ x 40 + stang
4½ x 35 + stang
7½ x 30 + stang
7 x 30 + stang
6 x 30 + stang

BACK d. 4/3

DL from box
8 x 50
8 x 90
6 x 130
4 x 170
4 x 170
1 x 170
3 x 170

DB rows
10 x 34
10 x 34
10 x 34
10 x 34

WG machine rows
6 x stack + 25

Rope high row
10 x stack
10 x stack
10 x stack
10 x stack
10 x stack

CG pulldowns ss. y-raises
6 x 90 ss. 15 x 4
5½ x 92½ ss. 15 x 4
5½ x 92½ ss. 15 x 4
6 x 90 ss. 12 x 4

WG inverted rows
12
10
8½
9

Rear delt raise ss. WG BOR
12 x 16 ss. 8 x 40
12 x 16 ss. 8 x 40
12 x 16 ss. 6 x 40
12 x 16 ss. 6 x 40
12 x 16 ss. 6 x 40

CHEST, BICEPS d. 5/3

DB incline bench 45 *
10 x 34
7 x 34
7 x 34
7 x 34

DB incline bench 15 *
8 x 34, 1 force
10 x 34, 1 force
8-9 x 34, 1 force
7 x 34, 2 force

Cable crossovers
10 x 7½
10 x 12½
10 x 15
10 x 15
10 x 15 --> 6 x 12½ --> 8 x 10 --> 8 x 7½

Barbell curl
8 x 40
8 x 40
8 x 40
8 x 40

DB hammer curl
8 x 28
8 x 28
8 x 28
8 x 28

Concentration curl
8 x 16
8 x 16
8 x 16
8 x 16

ja

DELTS TRICEPS, d. 7/3

Seated shoulder press
5 x 32
6 x 32
7 x 32 2 force
12 x 26
8 x 26

Cable laterals
8 x 7½
8 x 7½
8 x 7½
8 x 8½ - 6 x 6 - 4 x 3½ (T:2013)

EZ upright row
8 x 40 + stang
8 x 40 + stang
8 x 40 + stang
8 x 40 + stang

Seated laterals
8 x 16
8 x 16
8 x 16
8 x 16 - 8 x 14 - 6 x 12 - 6 x 10

CG bench
10 x 50
7 x 70
6 x 80, god grind
8 x 70
7 x 70
6 x 70

Dips
8
4 x 20
6 x 10
8 x 10

Rope pushdowns
8 x 20
8 x 27,5
8 x 30
8 x 30
8 x 30 - 6 x 25 - 4 x 20 - 6 x 15


BACK d. 12/3

DL from box
9 x 50
8 x 90
6 x 130
2 x 170
3 x 170
1 x 170
6 x 150
3 x 150

Cable rows
6 x 90
8 x 80
8 x 80
8 x 80
8 x 80

Rope high row
11 x 40
8 x stack
7 x stack
8 x stack

MG pullups ss. y-raises
6 ss 15 x 4
7 ss 15 x 4
8 ss 15 x 4
6 ss 10 x 4

Inverted rows
10
10
10
10
10
10

Rear delt raise
15 x 18
15 x 18
15 x 18
15 x 18
15 x 18
15 x 18
12 x 18
15 x 18


CHEST, BICEPS d. 13/3

Bench press
10 x 50
8 x 90
4 x 100
3 x 100
5 x 95
5 x 90, måske 6
8 x 75

Incline DB flys 30 *
7 x 24
6 x 24
6 x 24
6 x 24

Incline DB BP dropsets
10 x 26 - 6 x 20 - 6 x 16
8 x 26 - 5 x 20 - 5 x 16
6 x 26 - 4 x 20 - 4 x 16

Barbell curl
8 x 42
8 x 42
8 x 42
8 x 42

DB hammers
8 x 24
8 x 28
8 x 28
8 x 28

OA DB spider curls
6 x 16
6 x 16
6 x 16
8 x 14


DELTS, TRICEPS d. 15/3 (i FW)

Seated DB shoulder press
8 x 32
8 x 32
8 x 32
8 x 32

OA cable laterals
10 x 6.25
8 x 6.25
8 x 6.25
8 x 6.25 - 8 x 5 - 8 x 3,75

EZ upright row
8 x 40 + stang
8 x 40 + stang
8 x 40 + stang
8 x 40 + stang

Seated DB laterals
8 x 16
8 x 14
8 x 14
8 x 14 - 8 x 12 - 8 x 10

Dips
12
8 x 15
8 x 15
10 x 15
12 x 15

Seated DB OH extension
8 x 32
6 x 36
6 x 36
6 x 36

Rope pushdowns
8 x 30
8 x 27½
8 x 25
8 x 25 - 8 x 20 - 8 x 15

EZ skullz
6 x 30 + stang
8 x 20 + stang
8 x 20 + stang
8 x 20 + stang

BACK, d. 17/3

SG DL from box
8 x 50
5 x 90
9 x 100
8 x 100
8 x 100
8 x 100
8 x 100

MG pullups
8
7
6
6
4 oh 4 uh

WG machine rows
12 x stack
8 x stack + 20
7 x stack + 20
6 x stack + 20
7 x stack + 20

BOR
10 x 50
8 x 70
8 x 70
8 x 70
8 x 70
8 x 70

Cable rows
8 x 67½
10 x 67½
12 x 67½

DB rows¨
15 x 34

Rear delt raise ss. WG BOR
12 x 18 ss 8 x 42
12 x 18 ss 8 x 42
12 x 18 ss 10 x 42
12 x 18 ss 10 x 42