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
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