Sheet1

A – Chest
Bench press
Dumbbell bench press
Incline bench press
Incline dumbbell bench press

1
70kg
4x5
26kg
3x6
50kg
3x7
20kg
3x4

Triceps extension

B – Back

Cable pulldown
Dumbbell row

1
32
6,7,5,5,5,4
60
4x8
22kg
3x6

Barbell row
Deadlift

80kg
2x5

Cable curls / Barbell curls

C – Shoulders, Triceps
Shoulders
Press
Seated dumbbell press
Dumbbell lateral raise
Dumbbell lying rear lateral raise

3

75kg
5,5,4,3
28kg
3x6
50kg
3x7,7,5,5
20kg
3x4
60kg
4x5
25 | 35
5 | 5,5,5,5

Decline bench press

Pull-ups

2

75kg | 70kg
4,3
| 5,4
30kg
3x6
50kg
3x7
22kg
3x4
60kg
4x5
40
5x5

2
35
8,6,6,5,5,5
65
4x8
22kg
3x6
40kg
4x5
80kg
2x5
25 | 35
5 |5,5,5

1

4

3
31
9,6,5,5,5,1
65
4x8
22kg
3x6
45kg
4x5
85kg
3x5
35
5x5

2

4
36
10,7,6,5,4,4
65
4x8
22kg
3x6
50kg
4x5
90kg
1x5
35
5x5

3

4

50kg
5,5,5,4
18kg
6,6,6
10kg | 8kg
8,4
|8
6kg
7,7

45kg
4x5
20kg
3x6
8kg
3x8
6kg
2x7

47.5kg
4x5
22kg
3x6
8kg
3x8
6kg
2x7

50kg
4x5
22kg
3x6
8kg
3x8
6kg
3x7

55
4x6
8kg
7,7,7,7

55
4x6
10kg
4x7

55
4x6
8kg
4x7

55
4x6
8kg
4x7

Triceps
Cable pushdown
Kickback
Dips

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D – Legs, Biceps

1

2

3

4

Legs
Squat
Leg press
Leg extension
Leg curl
Standing calf raise
Seated calf raise

115kg
5,3
130lbs
3x6
130lbs
2x7
110lbs
4x6
20kg
2x7
20kg
2x8

| 100kg 110kg | 100kg
|5
5
| 5,5
140lbs|150lbs
6,6
|6
150lbs
2x7
130lbs
4x6
| 40kg 50kg
| 1x7
3x7
25kg
2x8

105kg
3x5
190lbs
3x6
150lbs
2x7
130lbs
4x6
60kg
3x7
30kg
2x8

110kg
3x5
210lbs
3x6
170lbs
2x7
150lbs
4x6
65kg
3x7
35kg
2x8

30.5kg
4x6
12kg
4x7
40
4x5

30.5kg
4x6
12kg
4x7
40
4x5

30.5kg
4x6
12kg | 10kg
7
| 7,7,7
45
4x5

Biceps
W curls
Seated dumbbell curls
Cable curls

28kg
4x6
10kg
4x7
35
4x5

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5

6

7

8

9

10

6

7

8

9

10

6

7

8

9

10

70kg|72.5kg|75kg
5
|5
|2x5
32kg | 30kg
6
| 2x6
50kg | 45kg
7
| 7,7
22kg
3x4
60kg
1x5
40
5x5

5
37
11,7,6,5,4,4
65
2x8
22kg
3x6
55kg
4x5
95kg
2x5
27.5kg
5x5
5

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6

7

8

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