Push | Pull | Single Leg/Core |
Dips | Chinups | Any Ab / Core Exercise |
Pushups | Pullups | Back Raises |
Flat DB Bench | Inverted Rows | Reverse Hypers |
Incline DB Bench | DB Rows | Lunges |
DB OHP | Cable Rows | Step Ups |
Tricep Extension | Machine Rows | Bulgarian Split Squats |
Tricep Pushdown | Face Pulls | KB Snatches |
Band Pull-Aparts | KB Swings | |
Lat Pulldowns | ||
Curls |
Lift | Est. 1RM | Training Max |
Squat | 215 | 190 |
Bench Press | 155 | 140 |
Lift | Set 1 | Set 2 | Set 3 | Sets 4,5,6,7,8 |
Squat | 125 x 5 | 140 x 5 | 160 x 5+ | 125 x 5 |
Bench Press | 90 x 5 | 105 x 5 | 120 x 5+ | 90 x 5 |