20 x 10
50 x 5
70 x 3
90 x 1
Reverse Hyper Rows:
60 x 10
70 x 8
75 x 6
80 x 4
Axle Bench Press:
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
110 x 5
130 x 3
150 x 1 * dmax
150kg Axle Bench Press
Bent Rows:
40 x 5
60 x 5
80 x 5
100 x 5
105 x 4
110 x 3
115 x 2
120 x 1
Chins:
bw x 5
bw + 8 x 5
bw + 12 x 3
bw + 16 x 1
Dips:
bw x (5)2
bw x 3
bw x 1
Pull Up:
bw x (5)2
bw x 3
bw x 1
Russian KB Swing:
16 x 12
20 x 11
24 x 11
20 x 11
24 x 11
28 x 11
24 x 11
28 x 11
32 x 11
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