Full-Body A
Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg
Incline Bench 3×5 | 90kg
Failed on 1st | Turned down to 80kg
Weighted Chinup 3×5 | 22.5kg
Cable Rows 3×15 | 28.75kg
Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg
Incline Bench 3×5 | 90kg
Failed on 1st | Turned down to 80kg
Weighted Chinup 3×5 | 22.5kg
Cable Rows 3×15 | 28.75kg
Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg
OHP 3×5 | 55kg
Deadlift 2×5 | 115kg
Weighted Chinup 3×5 | 20kg
Leg Raises 4×10
Front Squats 3×5 | 80kg
Incline Bench 3×5 | 87.5kg
Weighted Chinup 3×5 | 20kg
Cable Face Pulls 3×15 | 13.75kg
Front Squats 3×5 | 77.5kg
OHP 3×5 | 50kg
Deadlift 2×5 | 110kg
Weighted Chinup 3×5 | 20kg
Front Squats 3×5 | 75kg
Incline Bench 3×5 | 85kg
Weighted Chinup 3×5 | 20kg (!)
Cable Face Pulls 3×15 | 13.75kg
Front Squat
Reps | 7 | 5 | 3 | 12 | 20 |
Weight (kg) | 62.5 | 72.5 | 82.5 | 57.5 | 35 |
Leg Extensions
Reps | 7 | 5 | 3 | 12 | 20 |
Weight (kg) | 45 | 50 | 55 | 45 | 40 |
Back Extensions 2×6-8 | 15kg
Leg Raise 2×10
Excersise | Reps | Weight (kg) |
Flat Bench | 7, 5, 3, 12, 20 | 75, 85, 95, 65, 55 |
Chinups or LAT | 7, 5, 3, 12, 20 | 65, 75, 90, 55, 45 |
30′ Bench DB | 6-8 | 2×28 |
Cable Rows | 6-8 | 44 |
Front Squat
Reps | 7 | 5 | 3 | 12 | 20 |
Weight (kg) | 60 | 70 | 80 | 55 | 32.5 |
Leg Curl
Reps | 7 | 5 | 3 | 12 | 20 |
Weight (kg) | 45 | 50 | 55 | 45 | 40 |
Leg Press 3×10 | 100kg
Back Extensions 3×8 | 15kg