1 x 180kg
4 x 160kg
5 x 150kg
6 x 140kg
11 x 125kg

1 x 140kg
4 x 120kg
6 x 112.5kg
10 x 100kg
11 x 87.5kg

1 x 220kg
5 x 200kg
6 x 187.5kg
10 x 170kg

2ct paused deadlift Bent over row Chin-up Conventional deadlift Deadlift Deadlift from blocks Deadlift up to knee Deadlift vs bands Deficit deadlift Dumbbell row Lat Pulldown One arm landmine row Paused conventional deadlift Pendlay row Pull up Romanian deadlift Seated cable row Shrugs Snatch grip sumo deadlift Stiff leg deadlift Barbell curl Cable curl Dumbbell curls Ez bar curl Hammer curl Incline cable curl Incline dumbell curl Calve raise 1ct paused bench 2ct paused bench 3ct paused bench Bench press Bench press againt bands Close grip incline bench Db bench press Incline bench press Incline db bench press Incline flyes Low incline bench Pin bench press Push up Reverse grip bench press Slingshot bench press Ab roller Cable crunch Crunch Good morning Hanging knee raise Kneeling cable crunch Side bend Standing cable crunch 2ct paused squat Bulgarian split squat Cable leg extention Front Squat Glute ham raise Hack squat Hip belt squat Hip thrust Lying single leg leg curl Paused squat Pin squat Safety bar squat Squat Squat (high bar) Squat (no belt) Squat against bands Squat lockout Sumo deadlift Tempo squat Zercher squat Bodyweight Db lateral raise Dumbbell press Facepull High incline dumbell bench Neck curls Neck extension Pin press Press Reverse flys Savickas press Side raise 2ct pause close grip benchpres Cable tricep extention Close grip bench press Close grip floor press Dips Floor press Skullcrushers Standing tricep extension Triceps cable pushdown Triceps extensions