Sheet1

A – Chest 1 2 3 4

Bench press 70kg 75kg 75kg | 70kg

4x5 5,5,4,3 4,3 | 5,4
Dumbbell bench press 26kg 28kg 30kg
3x6 3x6 3x6
Incline bench press 50kg 50kg 50kg
3x7 3x7,7,5,5 3x7
Incline dumbbell bench press 20kg 20kg 22kg
3x4 3x4 3x4
Decline bench press 60kg 60kg
4x5 4x5
Triceps extension 25 | 35 40
5 | 5,5,5,5 5x5

B – Back 1 2 3 4

Pull-ups 32 35 31 36
6,7,5,5,5,4 8,6,6,5,5,5 9,6,5,5,5,1 10,7,6,5,4,4
Cable pulldown 60 65 65 65
4x8 4x8 4x8 4x8
Dumbbell row 22kg 22kg 22kg 22kg
3x6 3x6 3x6 3x6
Barbell row 40kg 45kg 50kg
4x5 4x5 4x5
Deadlift 80kg 80kg 85kg 90kg
2x5 2x5 3x5 1x5
Cable curls / Barbell curls 25 | 35 35 35
5 |5,5,5 5x5 5x5

C – Shoulders, Triceps 1 2 3 4
Shoulders
Press 50kg 45kg 47.5kg 50kg
5,5,5,4 4x5 4x5 4x5
Seated dumbbell press 18kg 20kg 22kg 22kg
6,6,6 3x6 3x6 3x6
Dumbbell lateral raise 10kg | 8kg 8kg 8kg 8kg
8,4 |8 3x8 3x8 3x8
Dumbbell lying rear lateral raise 6kg 6kg 6kg 6kg
7,7 2x7 2x7 3x7
Triceps
Cable pushdown 55 55 55 55
4x6 4x6 4x6 4x6
Kickback 8kg 10kg 8kg 8kg
7,7,7,7 4x7 4x7 4x7
Dips

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D – Legs, Biceps 1 2 3 4
Legs
Squat 115kg | 100kg 110kg | 100kg 105kg 110kg
5,3 |5 5 | 5,5 3x5 3x5
Leg press 130lbs 140lbs|150lbs 190lbs 210lbs
3x6 6,6 | 6 3x6 3x6
Leg extension 130lbs 150lbs 150lbs 170lbs
2x7 2x7 2x7 2x7
Leg curl 110lbs 130lbs 130lbs 150lbs
4x6 4x6 4x6 4x6
Standing calf raise 20kg | 40kg 50kg 60kg 65kg
2x7 | 1x7 3x7 3x7 3x7
Seated calf raise 20kg 25kg 30kg 35kg
2x8 2x8 2x8 2x8
Biceps
W curls 28kg 30.5kg 30.5kg 30.5kg
4x6 4x6 4x6 4x6
Seated dumbbell curls 10kg 12kg 12kg 12kg | 10kg
4x7 4x7 4x7 7 | 7,7,7
Cable curls 35 40 40 45
4x5 4x5 4x5 4x5

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5 6 7 8 9 10

70kg|72.5kg|75kg
5 |5 |2x5
32kg | 30kg
6 | 2x6
50kg | 45kg
7 | 7,7
22kg
3x4
60kg
1x5
40
5x5

5 6 7 8 9 10

37
11,7,6,5,4,4
65
2x8
22kg
3x6
55kg
4x5
95kg
2x5
27.5kg
5x5

5 6 7 8 9 10

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5 6 7 8 9 10

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