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Exercise Cable Crossover Squat to Row Decline Bench Press On Arm Row Dumb-bell Pullover Inverted Row Sets 4 4 4 4 4 4 Reps 10 10 10 8 10 8 Weight RBE 4 1 Min 9 1 Min 50kg 1 Min 22kg 1 Min 12-14kg 1 Min N/A 30 Secs RBS 2 2 2 2 2 2 Min Min Min Min Min Min
Session B
Exercise Sumo Squat Dumb-bell Step up Stiff-legged Deadlift Bulgarian Spilt Squat Cable Crunch Dub-bell Side Bend Sets 4 4 4 4 4 4 Reps 10 8 8 8 10 8 Weight RBS 30kg 1 30kg 1 20kg 1 24kg 1 14 1 20kg 1 RBE Min Min Min Min Min Min 2 2 2 2 2 2 Min Min Min Min Min Min
Session C
Exercise Sets Reverse Cable Flye Rope Hammer Curl Cable Squat to Over Head Raise Tricep Dip Cable Split Squat to Overhead Press Close Grip Press Up Reps 4 4 4 4 4 4 10 10 10 10 10 8 Weight RBS 1 1 1 1 1 1 4 7 7 N/A 7 N/A RBE Min Min Min Min Min Min 2 2 2 2 2 2 Min Min Min Min Min Min
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