05.06.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
140 kg x 1r x 2s
120 kg x 2r x 5s
2 minutes rest.
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 1r x 3s
50 kg x 3r x 5s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 3r x 7s
2 minutes rest between sets.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
140 kg x 1r x 2s
120 kg x 2r x 5s
2 minutes rest.
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 1r x 3s
50 kg x 3r x 5s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 3r x 7s
2 minutes rest between sets.
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