Pause Bench
5x70
5x70
5x70
5x70
5x70
Dumbbell Overhead Press
5x20
5x20
5x20
5x20
5x20
Dumbbell Bench
5x20
5x25
5x25
5x25
5x25
Pause Bench
5x70
5x70
5x70
5x70
5x70
Dumbbell Overhead Press
5x20
5x20
5x20
5x20
5x20
Dumbbell Bench
5x20
5x25
5x25
5x25
5x25
11/02/2019
Bench
5x70
5x70
5x70
5x70
5x70
Overhead Press
5x42.5
5x42.5
5x42.5
5x42.5
5x42.5
Cable Rows
5x63
5x63
5x63
5x63
5x63
Paused Bench
5x67.5
5x67.5
5x67.5
5x67.5
5x67.5
4x77.5
DB Overhead Press
5x15
5x17.5
5x17.5
10x17.5
10x17.5
DB Rows
5x25
5x25
5x25
5x25
5x25
Bench
5x65
5x65
5x65
5x65
5x65
Over Head Press
5x40
5x40
5x40
5x40
5x40
01/02/2019
Bench
1x80
1x85
1x85
1x85
1x85
1x85
1x85
1x85
1x85
1x85
1x85
1x85
Chest Press
8x75
8x75
7x75
30/01/2019
Bench
3x75
3x75
3x75
3x80
3x80
Overhead Press
5x40
5x40
5x40
5x40
4x50
Barbell row
5x25
5x27.5
Cable rows
10x60
10x60
Bench
5x70
5x70
5x70
5x70
5x75
Dumbbell Bench
12x22.5
8x25
5x27.5
5x27.5
Reverse Barbbell Curl
14x20
8x25
Bench
5x72.5
5x72.5
5x72.5
5x72.5
3x77.5
Barbell Over Head Press
5x40
5x40
5x40
5x40
3x50 (Push Press)
Squat
5x80
5x90
5x90
5x90
5x80
Leg press
8-12 reps
8-12 reps
Leg curl and leg extension
Until failure