2022DEC21

Close Grip Bench Press:

20(5)4

50(5)2

60(5)2

70(5)2

Hand Release Pull Up:

bw(5)2

Hand Release Chins:

bw(5)2

Pull Up:

bw(5)

Chins:

bw(5)

Dips:

bw(10)4

12(10)

Russian KB Swing:

12(20)3

12kg Dips

2022DEC20

KB Goblet Squat:

8(10)

12(10)

16(10)

Bulgarian Lunges:

bw(10)3

Belt Squat:

30(10)

40(10)

50(10)

60(10)

70(10)

Back Squat:

20(5)3

50(5)2

70(5)

90(3)

110(1)

130(5)

130kg Back Squat

2022DEC18

Close Grip Bench Press:

20(10)3

50(5)2

Reverse Hyper Rows:

60(10)5

Pull Up:

bw(1)5

Chins:

bw(1)5

Dips:

bw(10)4

12(10)

12kg Dips

2022DEC17

Bulgarian Lunges:

bw(10)3

Belt Squat:

30(10)3

45(10)

Front Squat:

20(3)3

Back Squat:

20(5)3

70(5)

100(5)

120(5)

140(5)

140kg Back Squat

2022DEC16

Close Grip Bench Press:

20(5)5

60(5)3

Pull Up:

bw x 1/2/3/4/5

Press:

20(5)5

Reverse Hyper One Arm Row:

60(5)3

Dips:

bw(10)5

KB Reverse Dips:

12(10)

16(10)

20(10)

16(10)

12(10)

2022DEC15

KB Goblet Squat:

8(10)2

12(10)2

Belt Squat:

15(10)2

30(10)

45(10)

Back Squat:

20(5)2

40(5)

60(5)

80(5)

100(5)

120(5)

140(5)

140kg Back Squat

2022DEC13

Belt Squat:

15(10)

30(10)

45(10)

60(10)

Bulgarian Lunges:

bw(10)4

Back Squat:

20(5)4

50(5)

70(5)

90(5)

110(5)

130(5)

130kg Back Squat

2022DEC12

Close Grip Bench Press:

20(5)4

60(5)2

100(3)2

Chins:

bw(5)4

Reverse KB Dips:

8(10)

12(10)

16(10)

20(10)

Dips

bw(10)4

2022DEC10

Belt Squat:

30(10)2

40(10)

50(10)

60(10)

Back Squat:

20(5)2

40(5)

70(5)

90(5)

120(5)

120kg Back Squat

2022DEC09

Press:

20(5)

20(10)5

Chins:

bw(1)

5(2)

10(3)

15(4)

20(5)

Reverse KB Dips:

12(10)

16(10)

20(10)

24(10)

Dips
bw(10)4

Seated Wrist Curl:

20(20)3

CoC:

T(10)3

2022DEC08

Bulgarian Lunges:

bw(10)3

KB Goblet Squat:

8(10)3

Back Squat:

20(5)2

50(5)2

70(5)

100(5)

120(5)

140(5)

Belt Squat:

30(10)

45(10)

60(10)

140kg Back Squat

2022DEC07

Press:

20(5)

30(4)

40(3)

50(2)

60(1)

Chins:

bw(5)

5(4)

10(3)

15(2)

20(1)

Hang High Pull:

20(10)

30(10)

40(10)

Plate Cuban Curl:

1.25 x 10/15/20

Dips:

bw x 10/15/20

Heavy Hammer:

5#(10)3

CoC:

T(10)3

2022DEC06

Belt Squat:

15(10)2

30(10)2

45(10)

60(10)

Bulgarian Lunges:

bw(10)2

Back Squat:

20(5)4

50(5)2

70(5)

100(5)

120(5)

120kg Back Squat

2022DEC05

Reverse KB Dips:

8(10)

12(10)

16(10)

Pull Up:

bw x 1/2/3

Close Grip Bench Press:

20(10)4

Dips:

bw x 5/10/20

Plate Cuban Curls:

1.25 x 10/15/20

Seated Wrist Curl:

20(20)3

CoC:

T(10)3

2022DEC04

Belt Squat:

20(10)2

35(10)2

40(10)2

55(10)2

Bulgarian Lunges:

bw(10)4

Back Squat:

20(5)2

40(5)2

60(5)2

80(5)2

Dips:

bw(10)