Dumbbell Shoulder Press
22kg × 6 reps×3
Side Lateral Raise
9kg × 12 reps9kg × 11 reps
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Best of the last two weeks
Workouts
Do this workout
Machine Lat Pulldown
70kg × 6 reps×2
Barbell Row
80kg × 3 reps70kg × 6 reps
Dumbbell Curl
14kg × 8 reps14kg × 6 reps×2
Dumbbell Overhead Triceps Extension
20kg × 7 reps×2
Squat
120kg × 5 reps
Machine Lat Pulldown
70kg × 6 reps×3
Barbell Row
80kg × 3 reps70kg × 6 reps
Bench Press
20kg × 10 reps50kg × 5 reps70kg × 3 reps90kg × 5 reps70kg × 8 reps×2
Incline Bench Press
70kg × 5 reps60kg × 8 reps
Dumbbell Curl
16kg × 8 reps16kg × 7 reps16kg × 6 reps
Dumbbell Overhead Triceps Extension
22kg × 9 reps
Squat
20kg × 10 reps60kg × 5 reps80kg × 3 reps100kg × 1 rep120kg × 5 reps100kg × 8 reps×2
Horizontal Leg Press
175kg × 7 reps×2
Machine Lat Pulldown
65kg × 6 reps×3
Barbell Row
80kg × 3 reps70kg × 6 reps
Bench Press
20kg × 10 reps50kg × 5 reps70kg × 3 reps90kg × 5 reps70kg × 8 reps70kg × 7 reps
Incline Bench Press
70kg × 5 reps60kg × 8 reps