2022NOV29

Back Squat:

20(5)2

50(5)5

Front Squat:

20(5)2

40(5)2

2022NOV28

Pull Up:

bw x 1/2/3/4/5

Burpee:

bw x 1/2/3/4/5

2022NOV19

Bulgarian Lunges:

bw(10)3

Belt Squat:

20(10)

40(10)

60(10)

80(10)

75(10)

60(10)

55(10)

Back Squat:

20(5)3

50(5)

70(4)

100(3)

120(2)

150(1)

150kg Back Squat

2022NOV28

Close Grip Bench Press:

20(5)4

40(5)2

60(5)2

80(5)2

Pull Up:

bw x 1/2/3/4/5

8 x 1/2/3/4/5

Dips:

bw(10)4

bw(21)

KB Reverse Dips:

8(10)

12(10)

16(10)

20(10)

2022NOV17

Bulgarian Lunges:

bw(10)3

KB Goblet Squat:

8(10)

12(10)

16(10)

Back Squat:

20(5)3

50(5)

70(5)

100(5)

120(5)

Belt Squat:

25(10)2

50(10)

60(10)

70(10)

120kg Back Squat

2022NOV16

Close Grip Bench Press:

20(5)5

50(5)

60(5)

70(5)

80(5)

Chins:

bw x 1/2/3/4/5

KB Reverse Dips:

8(10)

12(10)

16(10)

20(10)

Dips:

bw(10)4

bw(20)

2022NOV15

Swim Reverse Hyper:

bw(10)3

Bulgarian Lunges:

bw(10)3

KB Goblet Squat:

8(10)3

Reverse Hyper (Roller):

40(10)2

50(10)2

60(10)

Belt Squat:

25(10)

40(10)

50(10)

65(10)

2022NOV14

Alternating KB Press:

8(5)

12(5)2

16(5)2

20(5)2

Chins:

bw(5)7

2022NOV13

Bulgarian Lunges:

bw(10)2

8(10)2

Belt Squat:

25(10)2

50(10)2

75(10)4

Back Squat:

20(5)2

50(5)2

70(5)

90(5)

110(5)

130(4)

150(3)

130kg Back Squat

2022NOV12

Close Grip Bench Press:

20(10)

30(10)

50(10)

70(10)

80(8)

90(6)

100(4)

110(2)

Pull Up:

bw(5)4

Chins:

bw(5)4

Dips:

bw(10)4

16(5)

20(5)

24(5)

bw(10)

2022NOV11

Belt Squat:

25(10)2

40(10)

50(10)

65(10)

75(10)

Reverse Hyper (Strap):

40(10)2

50(10)

60(10)

70(10)

80(10)

Back Squat:

20(5)

50(5)

70(5)

100(4)

120(3)

120kg Back Squat

2022NOV10

Close Grip Bench Press:

20(5)3

50(5)

70(5)

KB Reverse Dips:

12(10)3

16(10)

Dips:

bw(10)4

16(10)

24(10)

Reverse Hyper Rows:

55(10)4

2022NOV09

Bulgarian Lunges:

bw(10)3

KB Goblet Squat:

8(10)

12(10)

16(10)

Back Squat:

20(3)3

70(3)2

100(3)

120(2)

140(1)

Belt Squat:

25(10)3

50(10)2

75(10)

100(10)

Reverse Hyper Straps:

40(10)2

140kg Back Squat

2022NOV08

Close Grip Bench Press:

20(5)

40(5)

60(5)

80(5)

100(5)

120(1)

Pull Up:
bw(5)4

Dips:

bw(10)5

16(10)

Chins:

bw(5)4

KB Pullover:

8(10)

KB Tricep Extension:

8(10)

2022NOV07

Belt Squat:

10(10)

20(10)

30(10)

40(10)

50(10)

60(10)

70(10)

80(10)

Back Squat:

20(3)

50(3)

70(3)

100(3)

120(3)

140(2)

160(1)

Reverse Hyper (Strap):

40(10)

60(10)

80(10)

2022NOV05

Banded Close Grip Bench Press:

20 x (5)2

60 x (5)2

80 x 5

100 x 3

2022NOV04

Bulgarian Lunges:

bw x (10)4

KB Goblet Squat:

8 x (10)4

Back Squat:

20 x (5)2

40 x (5)2

60 x 5

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

140kg Back Squat

2022NOV03

Banded Bench Press:

Purple(20) x (5)2

Purple(40) x (5)2

Purple(60) x (5)2

Pull Ups:

bw x 6/5/4/3/2/1

Dips:

bw x (10)5

Strap Tricep Extension:

bw x (5)4

KB Pullover + Skull Crusher:

8 x (10+10)1

12 x (10+10)2

Dips

2022NOV02

Bulgarian Lunges:

bw x (10)3

KB Goblet Squat:

8 x (10)3

Swim Reverse Hyper:

bw x (10)3

Reverse Hyper (Strap):

50 x (10)3

Back Squat:

20 x (3)3

50 x (3)2

70 x 3

90 x 2

110 x 1

90 x 3

110 x 2

130 x 1

110 x 3

130 x 2

150 x 1

160 x 1

160kg Back Squat

2022NOV01

Banded Close Grip Bench Press:

Purple(20) x 5

Purple(30) x 5

Purple(40) x 5

Purple(50) x 5

Purple(60) x 5

Chins:

bw x 5

5 x 5

10 x 5

15 x 5

20 x (1)5

KB Pullovers:

8 x 10

12 x 10

16 x 10

20 x 10

Banded Close Grip Bench Press:

Purple(70) x 5

Purple(80) x 5

Purple(90) x 5

Reverse KB Dips:

20 x (10)3

Dips:

bw x (10)3