Close Grip Bench Press:
20 x 5
30 x 3
50 x 1
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
100 x 5
120 x 3
140 x 1 * dmax
140kg Close Grip Bench Press
Chins:
bw x (5)3
bw + 8 x (4)3
bw + 12 x (3)3
bw + 16 x (2)3
Reverse Hyper Rows:
50 x 10
60 x 8
70 x 6
80 x 4
90 x 4
100 x 4
110 x 4
Dips:
bw x (5)4
bw x 25
bw x (5)4
KB Iron Cross:
8x2 x (3)2
12x2 x 2
16x2 x 1
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