05.12.2021

Squat:

20 kg x 5 x 5

50 x 5

70 x 5

90 x 4

105 x 3

120 kg x 2r x 7s

Overhead press:

20 kg x 5 x 2

30 x 5

40 x 5

45 x 4

50 x 3

55 x 2

60 kg x 2r x 3s

Close grip bench:

20 kg x 5 x 2

40 x 5

55 x 5

65 x 5

70 kg x 3r x 7s

Rows:

50 kg x 5

70 kg x 5r x 7s

Squat:

20 kg x 5 x 5

50 x 5

70 x 5

90 x 4

105 x 3

120 kg x 2r x 7s

Overhead press:

20 kg x 5 x 2

30 x 5

40 x 5

45 x 4

50 x 3

55 x 2

60 kg x 2r x 3s

Close grip bench:

20 kg x 5 x 2

40 x 5

55 x 5

65 x 5

70 kg x 3r x 7s

Rows:

50 kg x 5

70 kg x 5r x 7s

## Comment