Monday 23.01.22 - Week 17, Day 1, Upper A
1a.Axle Low-Incline Bench
71kg x5x5x5
1b.Unilateral Prone Dumbell Row
18kg per hand x10x10x10
2a.Neutral-Close-Grip Bench
48kg x10x10x10
2b.Rear Delt Row
5kg x12x12x15
3a.Neutral Cambered Bar Hammer Curls
15kg x12x12x12
3b.Unilateral Cable Lateral Raise
1.25x12x12x15 per side
Friday 28.01.13 - Week 17, Day 2, Lower A
1a.Safety Bar Squat
77kg x5x5x5
1b.Kneeling Cable Crunch
7.5kg x12x12x12
2a.Safety Bar Good Morning
22kg x10x10x10
2b.Close-Stance Calf Raise
2.5kg x12x12x15
3.Heel Elevated Goblet Squat
BW x12x12x12
Saturday 28.01.23 - Week 17, Day 3, Upper B
1a.Neutral Grip Pullup
88.8kg BW + 3.25kg x3x3x3x2x2
1b.Military Press
53.75kg x5x4x4
2a.Cambered Swiss Bar Incline Bench
49kg x10x10x8
2b.Wide-Grip Cable Shrug
9.25kg x12x12x15
3a.Behind Back Unilateral Cable Curl
1.75kg per hand x12x12x15
3b.Unilateral Overhead Cable Tricep Extension
1.75kg per hand x12x12x15
Monday 30.01.22 - Week 18, Day 1, Upper A
1a.Axle Low-Incline Bench
72.5kg x5x5x4
1b.Unilateral Prone Dumbell Row
18.5kg per hand x10x10x10
2a.Neutral-Close-Grip Bench
49kg x10x10x10
2b.Rear Delt Row
5.5kg x12x12x15
3a.DB Hammer Curls
5s x12x12x15
3b.Unilateral Cable Lateral Raise
1.375x12x12x15 per side
Saturday 04.02.23 - Week 18, Day 3, Upper B
1a.Neutral Grip Pullup
90.1kg BW + 3.5kg x2x2x2x2x2x3
1b.Military Press
53.75kg x3x3x3x3x4
2a.Cambered Swiss Bar Incline Bench
49kg x8x8x8
2b.Wide-Grip Cable Shrug
11.25kg x12x12x15
3a.Behind Back Unilateral Cable Curl
2.25kg per hand x12x12x15
3b.Unilateral Overhead Cable Tricep Extension
2.25kg per hand x12x12x15
Sunday 05.02.13 - Week 18, Day 2, Lower A
1a.Safety Bar Squat
79.5kg x5x4x4
1b.Kneeling Cable Crunch
10kg x10x10x10
2a.Safety Bar Good Morning
27kg x10x10x10
2b.Close-Stance Calf Raise
3kg x12x12x15
3.Heel Elevated Goblet Squat
BW x12x12x13
Wednesday 08.02.23 - Week 18, Day 4, Lower B
1a.Good Morning
50kg x5x5x5
1b.Cable Side Bend
4kg x12x12x15 per side
2a.Bulgarian Split Squat
5.5kg per hand x10x10x6
2b.Seated Calf Raise
28.5kg x12x12x15
3.Laying Leg Curl
8.75kg x12x12x15
Thursday 09.02.22 - Week 19, Day 1, Upper A
1a.Axle Low-Incline Bench
72.5kg x3x3x3x3x4
1b.Unilateral Chest-Supported Dumbell Row
19kg per hand x10x10x10
2a.Neutral-Close-Grip Bench
50kg x10x8x8
2b.Rear Delt Row
6kg x12x12x15
3a.DB Hammer Curls
5.125s x12x12x17
3b.Unilateral Cable Lateral Raise
1.5x12x12x15 per side
Saturday 11.02.13 - Week 19, Day 2, Lower A
1a.Safety Bar Squat
79.5kg x3x3x3x3x3
1b.Kneeling Cable Crunch
10kg x12x12x13
2a.Safety Bar Good Morning
32kg x10x10x8
2b.Close-Stance Calf Raise
2.75kg x12x12x15
3.Heel Elevated Goblet Squat
BW x12x12x15
Sunday 12.02.23 - Week 19, Day 3, Upper B
1a.Neutral Grip Pullup
88.7kg BW + 6.25kg 6 sets of 2
1b.Axle Military Press
55kg 5 sets of 3
2a.Cambered Swiss Bar Incline Bench
50kg x8x8x8
2b.Wide-Grip Cable Shrug
16.25kg x12x12x12
3a.Behind Back Unilateral Cable Curl
2.5kg x12x12x15 per arm
3b.Unilateral Overhead Cable Tricep Extension
2.5kg x12x12x15 per arm
Tuesday 14.02.23 - Week 19, Day 4, Lower B
1a.Good Morning
52.5 .kg x5x5x5
1b.Cable Side Bend
4.125kg x12x12x15 per side
2a.Bulgarian Split Squat
5.5kg per hand x8x8x8
2b.Seated Calf Raise
33.5kg x12x12x15
3.Laying Leg Curl
10kg x12x12x12
Saturday 18.02.13 - Week 20, Day 2, Lower A
1a.Safety Bar Squat
82kg x3x3x3x3x3
1b.Kneeling Cable Crunch
10kg x12x12x15
2a.Safety Bar Good Morning
32kg x8x8x8
2b.Close-Stance Calf Raise
4.75kg x12x12x12
3.ATG Heel Elevated Goblet Squat
BW+0.5kg x12x12x15
Sunday 19.02.23 - Week 20, Day 3, Upper B
1a.Neutral Grip Pullup
88.1kg BW +8kg - 6 sets of 2
1b.Axle Military Press
56.25kg - 5 sets of 3
2a.Cambered Swiss Bar Incline Bench
51kg x8x8x8
2b.Wide-Grip Cable Shrug
16.25kg x12x12x15
3a.Behind Back Unilateral Cable Curl
2.75kg x12x12x15 per arm
3b.Unilateral Overhead Cable Tricep Extension
2.75kg x12x12x15 per arm
Wednesday 22.02.22 - Week 21, Day 1, Upper A
1a.Low-Incline Axle Bench
75kg 5 sets of 3
1b.Unilateral Chest-Supported Dumbell Row
20kg x10x10x10 per side
2a.Neutral-Close-Grip Bench
51kg x8x8x8
2b.Rear Delt Row
10kg x12x12x15
3a.DB Hammer Curls
5.75s x12x12x15
3b.Unilateral Cable Lateral Raise
1.75x12x12x15 per side
Saturday 25.02.13 - Week 21, Day 2, Lower A
1a.Safety Bar Squat
84.5kg x3x3x3x3x3
1b.Kneeling Cable Crunch
10.25kg x12x12x15
2a.Safety Bar Good Morning
34kg x8x8x8
2b.Close-Stance Calf Raise
4.75kg x12x12x13
3.ATG Heel Elevated Goblet Squat
BW+0.5kg x12x12x15
Sunday 26.02.23 - Week 21, Day 3, Upper B
1a.Neutral Grip Pullup
88.8kg BW +8.75kg - 6 sets of 2
1b.Axle Military Press
57.5kg x3x3x3x2x2
2a.Cambered Swiss Bar Incline Bench
52kg x8x8x8
2b.Wide-Grip Cable Shrug
16.5kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3kg x12x12x12 per arm
3b.Unilateral Overhead Cable Tricep Extension
3kg x12x12x12 per arm
Tuesday 28.02.13 - Week 21, Day 2, Lower B
1a.Good Morning
57.5 kg x5x5x5
1b.Cable Side Bend
4.375kg x12x12x16 per side
2a.Bulgarian Split Squat
6.5kg per hand x6x6x6
2b.Seated Calf Raise
37kg x12x12x15
3.Laying Leg Curl
10.125kg x12x12x15
Thursday 02.03.22 - Week 22, Day 1, Upper A
1a.Low-Incline Axle Bench
76.25kg x3x3x2x2x2
1b.Unilateral Chest-Supported Dumbell Row
20.5kg x10x10x8 per side
2a.Neutral-Close-Grip Bench
52kg x8x7x7
2b.Rear Delt Row
10.5kg x12x12x15
3a.DB Hammer Curls
6.5s x12x12x12
3b.Unilateral Cable Lateral Raise
1.875x12x12x12 per side
Saturday 04.03.23 - Week 22, Day 3, Upper B
1a.Neutral Grip Pullup
88kg BW +10.75kg - x2x2x2x2x2x1
1b.Axle Military Press
57.5kg 6 sets of 2
2a.Cambered Swiss Bar Incline Bench
53kg x8x8x7
2b.Wide-Grip Cable Shrug
16.625kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3kg x12x12x15 per arm
3b.Unilateral Overhead Cable Tricep Extension
3kg x12x12x15 per arm
Tuesday 07.03.13 - Week 22, Day 2, Lower A
1a.Safety Bar Squat
87kg x3x2x2x2x2
1b.Kneeling Cable Crunch
12.5kg x12x12x15
2a.Safety Bar Good Morning
36kg x8x8x8
2b.Close-Stance Calf Raise
4.75kg x12x12x15
3.ATG Heel Elevated Goblet Squat
BW+1kg x12x12x15