Side and Rear Delts: 16 Sets

First Week Bizeps: 15 Sets

Back: 14 Sets Chest: 12 Sets

1st Workout:; PULL

reps
3 Sets Pull-Ups 555 3 Sets
2 Sets Rows 10 10 3 Sets
2 Sets one arm Row12 12 3 Sets
3 Sets Face Pulls 12 12 12 5 Sets
3 Sets Barbell Curls 8 7 7 3 Sets
1 Set BTHB Curls 10 3 Sets

2nd Workout: PULL

reps
3 Sets Pull-Ups 555
2 Sets Rows 12 12
2 Sets one arm Row12 12+SS (not f)
3 Sets Face Pulls 20 20 20(other setup)
3 Sets Barbell Curls 8 8 7
1 Set BTHB Curls 15

Second Week PULL

reps
3 Sets Pull-Ups 666 (1 rep in tank)
2 Sets Rows 10 10 (1 rep in t.)
2 Sets one arm Row12 12+SS (not f)
2 Sets one Arm Pull 12 12
4 Sets Face Pulls 12 12 12+bp 12+
3 Sets Barbell Curls 8 8 8
3 Set BTHB Curls 10 10 10+DS (to f)

PULL
reps
3 Sets Pull-Ups 766 (1 rep in tank)
2 Sets Rows 11 10 (1 rep in t.)
2 Sets one arm Row13 12+SS (not f)
 2 Sets one Arm Pull 13 12
3 Sets Face Pulls 13 12 12
3 Sets Band Pullapar20 20 20+SS
3 Sets Barbell Curls 9 8 8
3 Sets Hammer Curl15 15 13
2 Set BTHB Curls 7 7

Third Week PULL

reps
3 Sets Pull-Ups 776
3 Sets Rows 11 11 10
2 Sets one arm Row13 12+SS (not f)
50lbs 2 Sets one Arm Pull 13 13
40lbs 3 Sets Face Pulls 13 12 12
28,5kg 3 Sets Barbell Curls 9 9 8
9kg 3 Sets Hammer Curl15 15 14
9kg 1 Set Curl 12
40lbs 1 Set BTHB Curls 7

71kg PULL
reps
3 Sets Pull-Ups 777 (1 rep in tank)
3 Sets Rows 11 11 11 (1 rep in t.)
2 Sets one arm Row13 13+SS (not f)
60lbs 2 Sets one Arm Pull 10 10
40lbs 3 Sets Face Pulls 13 12 12
28,5kg 3 Sets Barbell Curls 9 9 8
11kg 3 Sets Hammer Curl12 12 10
9kg 2 Set Curl 12 12
20lbs 1 Set BTHB Curls 12

PULL
reps
4 Sets Pull-Ups 7777 (1 rep in tank)
4 Sets Rows 12 12 10 10 (1 rep in t.)
2 Sets one arm Row13 13+SS
2 Sets one Arm Pull 12
3 Sets Face Pulls 13 12 12
3 Sets Barbell Curls 10 9 9 & Band Pulls
3 Sets Hammer Curl113 13 13
3 Set Curl 13 12 12

PULL
4 Sets Pull-Ups 7777 (1 rep in tank)
4 Sets Rows 12 12 11 10 (1 rep in t.)
2 Sets one arm Row14 13+SS
2 Sets one Arm Pull 13 12
3 Sets Face Pulls 15 14 14
3 Sets Barbell Curls 10 9 9 & Band Pulls
3 Sets Hammer Curl14 13 13
3 Set Curl 13 13 13

PULL
reps
4 Sets Pull-Ups 8777 (1 rep in tank)
4 Sets Rows 12 12 12 (1 rep in t.)
2 Sets one arm Row14 14+SS
3 Sets one Arm Pull 15 15 15
3 Sets Face Pulls 15 14 14
 Trizeps: 14 Sets
hest: 12 Sets
PUSH
reps
Ring PU (l.s. f6 6 6 (1-2 in the tank)
Incline PU (l.s8 8 8 (1-2 in the tank)
Shoulder Pres10 8 8 (1 rep in the tank)
one arm LR 15 15 15 15 15
Push Downs 14 13 12
Extensions 8 8 8

PUSH 24-Mar

3 Sets Ring PU (l.s. f6 6 6 (1-2 in the tank)

3 Sets Incline PU (l.s8 8 8 (1-2 in the tank)
3 Sets Shoulder Pres9 9 9 (1 rep in the tank)
5 Sets one arm LR 15 15 15 15 15
3 Sets Push Downs 14 14 13
3 Sets Extensions 8 8 8

PUSH
reps
3 Sets Ring PU (l.s. f7 7 6 (1-0 in the tank)
3 Sets Incline PU (l.s9 9 8 (1-0 in the tank)
2 Sets Flies (High to 20 10 failure
3 Sets Shoulder Pres10 10 10 (1 rep in the tank)
5 Sets one arm LR 15 15 15 15 15
4 Sets Push Downs 10 9 9 9
3 Sets Extensions 8 8 8

PUSH
reps
3 Sets Ring PU (l.s. f7 7 7 (1-0 in the tank)
3 Sets Incline PU (l.s9 9 9 (1-0 in the tank)
3 Sets Flies (Low to 15 15 15 failure
 3 Sets Shoulder Pres10 10 10 (1 rep in the tank)
5 Sets one arm LR 12 12 12 12
4 Sets Push Downs 9 9 8 8
3 Sets Extensions 8 8 8+KickBacks

PUSH
reps
17kg 3 Sets DB Bench Pre10 10 9 (1-0 RIR)
12kg 3 Sets DB Inline BP 14 14 14 (2-0 RIR)
20lbs 3 Sets Flies 12 12 12
12kg 3 Sets Shoulder Pres10 9 9
10lbs 5 Sets LR 13 13 13 13 13
60lbs 4 Sets Push Downs 10 10 9 8
3 Sets Extensions 9 8 8 + Kicks

PUSH
reps
17kg 3 Sets DB Bench Pre10 9 10 (1-0 RIR)
12kg 3 Sets DB Inline BP 15 15 15 (2-0 RIR)
20lbs 3 Sets Flies 12 12 12
12kg 3 Sets Shoulder Pres10 10 9
10lbs 5 Sets LR 13 13 13 13 13
60lbs 4 Sets Push Downs 10 10 9 8
3 Sets Extensions 9 8 8 + Kicks