Machine Lat Pulldown
37.5kg × 11 reps37.5kg × 10 reps×2
One-arm Dumbbell Row
20kg × 10 reps×220kg × 8 reps
Dumbbell Shoulder Press
10kg × 14 reps10kg × 15 reps10kg × 14 reps
Side Lateral Raise
5kg × 12 reps×25kg × 10 reps
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Best of the last two weeks
Workouts
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Band Clamshell
BW × 30 reps×3
Smith Machine Squat
30kg × 15 reps60kg × 10 reps60kg × 8 reps
Horizontal Leg Press
55kg × 13 reps100kg × 8 reps100kg × 7 reps
Dumbbell Bulgarian Split Squat
7.5kg × 15 reps12.5kg × 9 reps×2
Lying Leg Curl
25kg × 14 reps25kg × 15 reps
Bodyweight Squat
BW × 100 reps
Band Lateral Walk
BW × 30 reps×2BW × 26 reps
Machine Hip Thrust
40kg × 15 reps80kg × 9 reps80kg × 8 reps
Dumbbell Romanian Deadlift
10kg × 12 reps17.5kg × 6 reps×2
Dumbbell Bulgarian Split Squat
7.5kg × 15 reps12.5kg × 9 reps×2
Cable Glute Kickback
6.8kg × 12 reps11.3kg × 7 reps11.3kg × 6 reps
Fire Hydrant
BW × 30 reps×2
Band Lateral Walk
BW × 30 reps×3
Goblet Squat
20kg × 6 reps×2
Horizontal Leg Press
55kg × 13 reps97.5kg × 8 reps97.5kg × 6 reps
Dumbbell Bulgarian Split Squat
12.5kg × 10 reps×2
Lying Leg Curl
25kg × 15 reps×225kg × 14 reps
Fire Hydrant
BW × 30 repsBW × 28 reps×2
Lat Pulldown
38.6kg × 11 reps×238.6kg × 10 reps
One-arm Dumbbell Row
17.5kg × 10 reps17.5kg × 9 reps×2
Dumbbell Shoulder Press
10kg × 14 reps10kg × 15 reps10kg × 14 reps
Side Lateral Raise
5kg × 11 reps×2