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Monday
Bench Press - Barbell, Flat
Set 1 - 5 reps of 70 kg
Set 2 - 5 reps of 75 kg
Set 3 - 5 reps of 80 kg
Set 4 - 5 reps of 82.5 kg
Set 5 - 5 reps of 85 kg
Bench Press - Dumbbell, Flat
Set 1 - 6 reps of 30 kg
Set 2 - 6 reps of 30 kg
Set 3 - 6 reps of 30 kg
Bench Press - Barbell, Inclined
Set 1 - 5 reps of 55 kg
Set 2 - 5 reps of 55 kg
Set 3 - 5 reps of 55 kg
Dumbbell Curl - Seated
Set 1 - 10 reps of 15 kg
Set 2 - 8 reps of 17.5 kg
Tuesday
Barbell Deadlift
Set 1 - 10 reps of 70 kg
Back Extensions
Set 1 - 5 reps of 55 kg
Set 2 - 5 reps of 55 kg
Set 3 - 5 reps of 55 kg
Calf Raise - Barbell, Standing
Set 1 - 5 reps of 220 kg
Set 2 - 5 reps of 220 kg
Set 3 - 5 reps of 220 kg
Leg Curls - Lying
Set 1 - 5 reps of 47.5 kg
Set 2 - 5 reps of 47.5 kg
Set 3 - 5 reps of 47.5 kg
Squats - Barbell
Set 1 - 5 reps of 100 kg
Set 2 - 5 reps of 100 kg
Set 3 - 5 reps of 100 kg
Set 4 - 1 reps of 120 kg
Set 5 - 1 reps of 130 kg
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