Goal

82
21
37
76
52
28
30

Cycle 1
Exercise
BB Bent-over row
One arm shoulder press
One arm row
T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

%
65%
65%
65%
65%
65%
65%
65%

Weight
53
14
24
49
34
18
19

Reps
60
40
60
60
40
40
60

82
21
37
76
52
28
30

Cycle 2
BB Bent-over row
One arm shoulder press
One arm row
T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

70%
70%
70%
70%
70%
70%
70%

57
15
26
53
36
20
21

51
30
51
51
30
30
51

82
21
37
76
52
28
30

Cycle 3
BB Bent-over row
One arm shoulder press
One arm row
T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

75%
75%
75%
75%
75%
75%
75%

61
16
28
57
39
21
22

43
23
43
43
23
23
43

82
21
37
76
52
28
30

Cycle 4
BB Bent-over row
One arm shoulder press
One arm row
T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

80%
80%
80%
80%
80%
80%
80%

66
17
29
60
41
23
24

37
17
37
37
17
17
37

82
21

Cycle 5
BB Bent-over row
One arm shoulder press

85%
85%

70
18

31
13

Sets

37
76
52
28
30

One arm row

T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

85%
85%
85%
85%
85%

31
64
44
24
25

31
31
13
13
31

82
21
37
76
52
28
30

Cycle 6
BB Bent-over row
One arm shoulder press
One arm row
T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

90%
90%
90%
90%
90%
90%
90%

74
19
33
68
47
26
27

27
9
27
27
9
9
27

82
21
37
76
52
28
30

Cycle 7
BB Bent-over row
One arm shoulder press
One arm row
T-bar row
Single leg deadlift
One arm floor press
Barbell lateral raise

95%
95%
95%
95%
95%
95%
95%

78
20
35
72
49
27
28

23
7
23
23
7
7
23