((20 x 5) + (bw x 5) + (20 x 5))3
((30 x 4) + (bw x 4) + (30 x 4))2
((40 x 3) + (bw x 3) + (40 x 3))1
((50 x 2) + (bw x 2) + (50 x 2))1 (2:2:2)
((60 x 1) + (bw x 1) + (60 x 1))1 (1:3:3)
Press:
65 x 1 (1:4:4)
70 x 1 (1:5:5) * dmax
75 x M
70kg Press
Back Squat:
20 x 1
70 x 1
120 x 1 (1:6:6)
170 x 1 (1:7:7) * dmax
120 x (1)3 (3:10:10)
70 x 1
20 x 1
170kg Back Squat
Reverse Hyper Leg Curl + Standing Band Tricep Pushdown:
((65 x 10) + (Green2 + Purple x 30))3
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