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67 sessions

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exercises read as weight × reps × sets

September 20264 sessions

  • Thu, 24 SeptDeadlift4 sets1,920 kg45 min+
    • Deadlift (Barbell)120 × 4 × 4
  • Thu, 17 SeptDeadlift4 sets1,760 kg45 min+
    • Deadlift (Barbell)110 × 4 × 4
  • Thu, 10 SeptDeadlift4 sets1,680 kg45 min+
    • Deadlift (Barbell)105 × 4 × 4
  • Sat, 5 SeptDeadlift4 sets1,600 kg45 min+
    • Deadlift (Barbell)100 × 4 × 4

August 20268 sessions

  • Sun, 30 AugDeadlift day18 sets8,552 kg75 min+
    • Deadlift (Barbell)97.5 × 4 × 4
    • Bench Press (Barbell)85 × 4 × 3
    • Lat Pulldown (Cable)80 × 8 × 3
    • Seated Cable Row75 × 8 × 3
    • Wide Row (Machine)77 × 8 × 2
    • Hammer Row (Machine)42.5 × 8 × 3
  • Fri, 28 AugLeg day18 sets11,160 kg75 min+
    • Squat (Barbell)75 × 6 × 2 · 70 × 6
    • Leg Press (Machine)160 × 8 × 3
    • Leg Curl (Machine)50 × 10 × 3
    • Leg Extension (Machine)50 × 10 × 3
    • Calf Raise (Machine)50 × 12 × 3
    • Cable Crunch40 × 10 × 3
  • Wed, 26 AugPush day17 sets4,464 kg75 min+
    • Wide Grip Bench Press (Barbell)80 × 5 × 3
    • Incline Bench Press (Dumbbell)38 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 3
    • Triceps Pushdown32.5 × 8 × 3
    • Rear Delt Reverse Fly (Machine)32 × 10 × 3
  • Tue, 25 AugPause squat day15 sets6,440 kg75 min+
    • Paused Squat (Barbell)65 × 4 × 3
    • Paused Bench Press (Barbell)77.5 × 4 × 2 · 75 × 4
    • Lat Pulldown (Cable)77.5 × 8 × 3
    • Seated Row (Machine)82.5 × 8 × 3
    • Preacher Curl37.5 × 8 × 3
  • Sun, 23 AugDeadlift day17 sets7,910 kg75 min+
    • Deadlift (Barbell)80 × 4 · 90 × 4 × 2
    • Bench Press (Barbell)82.5 × 4 × 3
    • Lat Pulldown (Cable)80 × 8 × 3
    • Seated Cable Row72.5 × 8 × 3
    • Hammer Row (Machine)42.5 × 8 × 3
    • Wide Row (Machine)75 × 8 × 2
  • Fri, 21 AugLeg day15 sets10,180 kg75 min+
    • Squat (Barbell)70 × 6 × 3
    • Leg Press (Machine)160 × 10 × 2 · 160 × 8
    • Leg Curl (Machine)50 × 10 × 3
    • Leg Extension (Machine)50 × 10 × 3
    • Calf Raise (Machine)40 × 12 × 3
  • Wed, 19 AugPush day17 sets4,457 kg75 min+
    • Wide Grip Bench Press (Barbell)77.5 × 5 × 3
    • Incline Bench Press (Dumbbell)38 × 6 × 3
    • Chest Dip (Weighted)47.5 × 6 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 3
    • Triceps Pushdown32.5 × 8 × 3
    • Rear Delt Reverse Fly (Machine)32 × 10 × 3
  • Tue, 18 AugPause squat day15 sets6,360 kg75 min+
    • Paused Squat (Barbell)60 × 4 × 3
    • Paused Bench Press (Barbell)75 × 4 × 3
    • Lat Pulldown (Cable)77.5 × 8 × 3
    • Seated Row (Machine)82.5 × 8 × 3
    • Preacher Curl37.5 × 8 × 3

July 202615 sessions

  • Fri, 24 JulBench single1 sets100 kg45 min+
    • Bench Press (Barbell)100 × 1
  • Sun, 19 JulPull day10 sets4,532 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 2
    • Seated Cable Row75 × 6 × 2
    • Wide Row (Machine)77 × 8 × 2
    • Rear Delt Reverse Fly (Machine)32 × 10 × 2
    • Preacher Curl50 × 8 × 2
  • Sat, 18 JulShoulders & arms12 sets3,020 kg75 min+
    • Seated Overhead Press (Dumbbell)30 × 8 × 3
    • Overhead Triceps Extension (Cable)32.5 × 8 × 3
    • Hammer Curl42.5 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)32 × 10 × 2
  • Fri, 17 JulPause bench day16 sets3,792 kg75 min+
    • Bench Press Static Hold122.5 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 5 × 3
    • Close Grip Bench Press (Barbell)75 × 5 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 · 30 × 8
    • Triceps Pushdown32.5 × 8 × 2
    • Face Pull26 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 15 JulPull day10 sets4,720 kg75 min+
    • Lat Pulldown (Cable)80 × 8 × 2
    • Seated Row (Machine)82.5 × 8 × 2
    • Wide Row (Machine)75 × 8 × 2
    • Preacher Curl16 × 8 · 14 × 8
    • Hammer Curl42.5 × 8 × 2
  • Tue, 14 JulBench day11 sets2,249 kg75 min+
    • Bench Press (Barbell)92.5 × 1 · 87.5 × 2 · 82.5 × 4
    • Incline Bench Press (Dumbbell)38 × 6 × 2
    • Chest Dip (Weighted)47.5 × 5 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
  • Sun, 12 JulPull day11 sets5,191 kg75 min+
    • Lat Pulldown (Cable)82.5 × 6 × 3
    • Seated Row (Machine)77 × 6 · 82 × 6
    • Wide Row (Machine)77 × 8 × 2
    • Rear Delt Reverse Fly (Machine)32 × 10 × 2
    • Preacher Curl55 × 8 × 2
  • Sat, 11 JulShoulders & arms9 sets2,080 kg75 min+
    • Seated Overhead Press (Dumbbell)30 × 8 × 3
    • Overhead Triceps Extension (Cable)30 × 8 × 2
    • Hammer Curl42.5 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
  • Fri, 10 JulPause bench day16 sets3,900 kg75 min+
    • Bench Press Static Hold122.5 kg · 15s × 2
    • Paused Bench Press (Barbell)80 × 5 × 3
    • Close Grip Bench Press (Barbell)77.5 × 5 × 2 · 75 × 5
    • Seated Overhead Press (Dumbbell)30 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
    • Face Pull27.5 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 8 JulPull day10 sets4,928 kg75 min+
    • Lat Pulldown (Cable)80 × 8 × 2
    • Seated Row (Machine)82.5 × 8 × 2
    • Wide Row (Machine)75 × 8 × 2
    • Preacher Curl28 × 8 × 2
    • Hammer Curl42.5 × 8 × 2
  • Tue, 7 JulBench day13 sets3,009 kg75 min+
    • Bench Press (Barbell)90 × 2 × 2 · 87.5 × 3 · 82.5 × 5
    • Incline Bench Press (Dumbbell)38 × 6 × 3
    • Chest Dip (Weighted)47.5 × 6 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
  • Sun, 5 JulPull day10 sets4,448 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 2
    • Seated Cable Row75 × 6 × 2
    • Wide Row (Machine)73 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
    • Preacher Curl55 × 8 × 2
  • Sat, 4 JulShoulders & arms12 sets2,772 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)30 × 8 × 3
    • Hammer Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 3 JulPause bench day16 sets3,753 kg75 min+
    • Bench Press Static Hold120 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 5 × 3
    • Close Grip Bench Press (Barbell)77.5 × 5 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown31.25 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 1 JulPull day10 sets4,920 kg75 min+
    • Lat Pulldown (Cable)77.5 × 8 × 2
    • Seated Row (Machine)82 × 8 × 2
    • Wide Row (Machine)73 × 8 × 2
    • Preacher Curl35 × 8 × 2
    • Hammer Curl40 × 8 × 2

June 202620 sessions

  • Tue, 30 JunBench day13 sets3,044 kg75 min+
    • Bench Press (Barbell)87.5 × 3 × 2 · 85 × 3 · 80 × 5
    • Incline Bench Press (Dumbbell)38 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown30 × 8 × 2
  • Sun, 28 JunPull day11 sets4,848 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 3
    • Seated Cable Row75 × 6 × 2
    • Wide Row (Machine)73 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
    • Preacher Curl50 × 8 × 2
  • Sat, 27 JunShoulders & arms12 sets2,772 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)30 × 8 × 3
    • Hammer Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 26 JunPause bench day16 sets3,736 kg75 min+
    • Bench Press Static Hold120 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 5 × 3
    • Close Grip Bench Press (Barbell)75 × 5 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 24 JunPull day10 sets4,920 kg75 min+
    • Lat Pulldown (Cable)77.5 × 8 × 2
    • Seated Row (Machine)82 × 8 × 2
    • Wide Row (Machine)73 × 8 × 2
    • Preacher Curl35 × 8 × 2
    • Hammer Curl40 × 8 × 2
  • Tue, 23 JunBench day13 sets3,077 kg75 min+
    • Bench Press (Barbell)87.5 × 3 · 85 × 3 × 2 · 80 × 5
    • Incline Bench Press (Dumbbell)38 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
  • Sat, 20 JunShoulders & arms14 sets3,732 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)30 × 8 × 3
    • Hammer Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
    • Lat Pulldown (Cable)80 × 6 × 2
  • Fri, 19 JunPause bench day16 sets3,748 kg75 min+
    • Bench Press Static Hold120 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 5 × 4
    • Close Grip Bench Press (Barbell)75 × 5 × 2
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 17 JunPull day10 sets4,920 kg75 min+
    • Lat Pulldown (Cable)77.5 × 8 × 2
    • Seated Row (Machine)82 × 8 × 2
    • Wide Row (Machine)73 × 8 × 2
    • Preacher Curl35 × 8 × 2
    • Hammer Curl40 × 8 × 2
  • Tue, 16 JunBench day14 sets3,409 kg75 min+
    • Bench Press (Barbell)85 × 3 × 3 · 80 × 5 × 2
    • Incline Bench Press (Dumbbell)36 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown31 × 8 × 2
  • Sun, 14 JunPull day13 sets5,538 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 4
    • Seated Cable Row75 × 6 × 3
    • Wide Row (Machine)73 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
    • Preacher Curl35 × 8 × 2
  • Sat, 13 JunShoulders & arms11 sets2,532 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)30 × 8 × 2
    • Hammer Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 12 JunPause bench day16 sets3,937 kg75 min+
    • Bench Press Static Hold120 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 5 × 3
    • Close Grip Bench Press (Barbell)75 × 6 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown31 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 10 JunPull day12 sets6,348 kg75 min+
    • Lat Pulldown (Cable)77.5 × 8 × 3
    • Seated Row (Machine)82 × 8 × 3
    • Wide Row (Machine)75 × 8 × 2
    • Preacher Curl42.5 × 8 × 2
    • Hammer Curl40 × 8 × 2
  • Tue, 9 JunBench day13 sets3,188 kg75 min+
    • Bench Press (Barbell)82.5 × 4 × 4
    • Incline Bench Press (Dumbbell)36 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
  • Sun, 7 JunPull day13 sets5,276 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 4
    • Seated Cable Row75 × 6 × 3
    • Wide Row (Machine)73 × 6 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 · 30 × 10
    • Preacher Curl35 × 8 × 2
  • Sat, 6 JunShoulders & arms12 sets2,772 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)30 × 8 × 3
    • Hammer Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 5 JunPause bench day15 sets4,348 kg75 min+
    • Bench Press Static Hold120 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 5 × 4
    • Close Grip Bench Press (Barbell)75 × 6 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
    • Face Pull24 × 10 × 2
  • Wed, 3 JunPull day12 sets6,200 kg75 min+
    • Lat Pulldown (Cable)75 × 8 × 3
    • Seated Row (Machine)82 × 8 × 3
    • Wide Row (Machine)77 × 8 × 2
    • Preacher Curl35 × 8 × 2
    • Hammer Curl40 × 8 × 2
  • Tue, 2 JunBench day11 sets3,309 kg75 min+
    • Bench Press (Barbell)82.5 × 5 × 2 · 80 × 5 × 2
    • Incline Bench Press (Dumbbell)36 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Triceps Pushdown31 × 8 × 2

May 202620 sessions

  • Sun, 31 MayPull day13 sets6,350 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 4
    • Seated Cable Row72.5 × 8 × 3
    • Wide Row (Machine)70 × 8 × 2
    • Rear Delt Reverse Fly (Machine)42.5 × 12 · 50 × 10
    • Hammer Curl35 × 8 × 2
  • Sat, 30 MayShoulders & arms12 sets2,712 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)27.5 × 8 × 3
    • Preacher Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 29 MayPause bench day15 sets3,974 kg75 min+
    • Bench Press Static Hold117.5 kg · 15s × 2
    • Paused Bench Press (Barbell)77.5 × 4 × 3 · 75 × 4
    • Close Grip Bench Press (Barbell)75 × 6 × 2 · 70 × 6
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown31 × 8 × 2
    • Face Pull24 × 10 × 2
  • Wed, 27 MayPull day13 sets5,960 kg75 min+
    • Lat Pulldown (Cable)75 × 8 × 3
    • Seated Row (Machine)80 × 8 · 77.5 × 8 × 2
    • Bent Over Row (Barbell)60 × 6 × 3
    • Preacher Curl35 × 8 × 2
    • Hammer Curl40 × 8 × 2
  • Tue, 26 MayBench day13 sets3,469 kg75 min+
    • Bench Press (Barbell)82.5 × 5 × 2 · 80 × 5 × 2
    • Incline Bench Press (Dumbbell)36 × 6 × 3
    • Chest Dip (Weighted)45 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown31 × 8 × 2
  • Sun, 24 MayPull day13 sets5,933 kg75 min+
    • Lat Pulldown (Cable)82.5 × 6 · 80 × 6 × 3
    • Seated Cable Row72.5 × 8 × 2 · 70 × 8
    • Wide Row (Machine)68 × 8 × 2
    • Rear Delt Reverse Fly (Machine)32 × 10 · 27 × 10
    • Preacher Curl37.5 × 8 × 2
  • Sat, 23 MayShoulders & arms12 sets2,712 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)27.5 × 8 × 3
    • Hammer Curl40 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 22 MayPause bench day17 sets4,229 kg75 min+
    • Bench Press Static Hold115 kg · 15s × 2
    • Paused Bench Press (Barbell)75 × 5 × 4
    • Close Grip Bench Press (Barbell)72.5 × 6 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown31 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)10s × 2
  • Wed, 20 MayPull day13 sets6,604 kg75 min+
    • Lat Pulldown (Cable)77.5 × 8 × 2 · 75 × 8
    • Seated Row (Machine)82.5 × 8 · 77 × 8 × 2
    • Wide Row (Machine)73 × 8 × 3
    • Preacher Curl32.5 × 8 × 2
    • Hammer Curl37.5 × 8 × 2
  • Tue, 19 MayBench day13 sets3,386 kg75 min+
    • Bench Press (Barbell)80 × 5 × 3 · 77.5 × 5
    • Incline Bench Press (Dumbbell)36 × 6 × 3
    • Chest Dip (Weighted)42.5 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown30 × 8 × 2
  • Sun, 17 MayPull day14 sets6,184 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 4
    • Seated Cable Row70 × 8 × 3
    • Wide Row (Machine)68 × 8 × 3
    • Rear Delt Reverse Fly (Machine)27 × 8 × 2
    • Preacher Curl32.5 × 8 × 2
  • Sat, 16 MayShoulders & arms12 sets2,612 kg75 min+
    • Seated Overhead Press (Dumbbell)28 × 8 × 3
    • Overhead Triceps Extension (Cable)25 × 8 × 3
    • Hammer Curl37.5 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 10 × 2
  • Fri, 15 MayPause bench day18 sets4,134 kg75 min+
    • Bench Press Static Hold112.5 kg · 15s × 2
    • Paused Bench Press (Barbell)72.5 × 5 × 4
    • Close Grip Bench Press (Barbell)70 × 6 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown31 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)10s × 3
  • Wed, 13 MayPull day13 sets6,440 kg75 min+
    • Lat Pulldown (Cable)75 × 8 × 3
    • Seated Row (Machine)80 × 8 × 3
    • Wide Row (Machine)70 × 8 × 3
    • Preacher Curl30 × 8 × 2
    • Hammer Curl35 × 8 × 2
  • Tue, 12 MayBench day13 sets3,266 kg75 min+
    • Bench Press (Barbell)77.5 × 5 × 4
    • Incline Bench Press (Dumbbell)34 × 6 × 3
    • Chest Dip (Weighted)40 × 6 × 2
    • Lateral Raise (Dumbbell)10 × 8 × 2
    • Triceps Pushdown28 × 8 · 30 × 8
  • Sun, 10 MayPull day14 sets7,720 kg75 min+
    • Lat Pulldown (Cable)80 × 6 × 4
    • Seated Cable Row70 × 10 × 3
    • Wide Row (Machine)65 × 10 × 3
    • Rear Delt Reverse Fly (Machine)35 × 15 × 2
    • Preacher Curl35 × 10 × 2
  • Sat, 9 MayShoulders & arms11 sets2,280 kg75 min+
    • Seated Overhead Press (Dumbbell)30 × 8 × 2 · 28 × 8
    • Overhead Triceps Extension (Cable)25 × 8 × 3
    • Hammer Curl35 × 8 × 2
    • Lateral Raise (Dumbbell)12.5 × 8 × 2
    • Rear Delt Reverse Fly (Machine)27 × 8
  • Fri, 8 MayPause bench day18 sets4,063 kg75 min+
    • Paused Bench Press (Barbell)70 × 5 × 4
    • Close Grip Bench Press (Barbell)67.5 × 6 × 3
    • Seated Overhead Press (Dumbbell)28 × 8 × 2
    • Triceps Pushdown32.5 × 8 × 2
    • Face Pull24 × 10 × 2
    • Lockout Press (Isometric)30s × 3
    • Bench Press Static Hold110 kg · 15s × 2
  • Wed, 6 MayPull day15 sets6,772 kg75 min+
    • Lat Pulldown (Cable)75 × 10 · 70 × 8 × 2
    • Seated Row (Machine)80 × 8 × 3
    • T Bar Row45 × 10 × 3
    • Preacher Curl28 × 8 × 3
    • Hammer Curl32 × 10 × 3
  • Tue, 5 MayBench day16 sets4,470 kg75 min+
    • Bench Press (Barbell)75 × 5 × 4
    • Incline Bench Press (Dumbbell)34 × 8 × 3
    • Chest Dip (Weighted)40 × 6 × 3
    • Lateral Raise (Dumbbell)11 × 12 × 2 · 9.5 × 12
    • Triceps Pushdown30 × 12 × 2 · 28 × 12