2021JUN05 (BUL D3.W5)

KB Bent Rows:

8 x 10

12 x 10

16 x 10

Bench Press:

20 x (10)3

Press:

20 x (5)3

Close Grip Bench Press:

50 x 5

70 x 3

90 x 1

70 x 5

90 x 3

110 x 1

90 x 5

110 x 3

130 x 1

140 x 1 * dmax

140kg Close Grip Bench Press

Reverse Hyper Single Arm Rows:

60 x 5 L/R

65 x 5 L/R

70 x 5 L/R

75 x 5 L/R

80 x 5 L/R

85 x 5 L/R

Chins:

bw x 5

bw + 8 x 3

bw + 12 x 1

bw + 8 x 5

bw + 12 x 3

bw + 16 x 1

Dips:

bw x 5

bw + 8 x 3

bw + 12 x 1

bw + 8 x 5

bw + 12 x 3

bw + 16 x 1

Bent Row:

50 x 5

70 x 5

90 x 5

70 x 5

90 x 5

110 x 5