Deadlift
10 reps - 100kg
10 reps - 140kg
4 reps - 180kg
1 rep - 200kg
Incline Dumbbell Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 70kg
Wide Grip Pulldowns
10 reps - 20kg
Pyramid set +10kg - to failure upto 70kg - back down to 10kg
Pull ups
10 reps - assisted
10 reps - assisted
10 reps - assisted
Machine Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg
Good Mornings
12 reps - 40
12 reps - 60kg
10 reps - 80kg
Abs Tri set
2 sets
20 reps - crunche
10 reps leg raises
10 reps leg twists
bear with me a while.. endurance at minute sucks after strength cycle (weight doesnt include bar)
|