- wide-grip pull-ups:
6 x 4 x 10 kg
Giant set 1.
- overhead press:
8 x 20 kg
4 x 30 kg
3 x 40 kg
1 x 45 kg
5 x 3 x 50 kg
4 x 50 kg
Giant set 1.
- situps:
5 x 8 x 10 kg
Giant set 1. On hyperextension.
- Pendlay row:
3 x 60 kg
3 x 70 kg
5 x 3 x 75 kg
10 x 75 kg
Giant set 2.
- CGBP:
5 x 20 kg
4 x 40 kg
3 x 60 kg1 x 70 kg
6 x 3 x 75 kg
Giant set 2.
- BTN press:
6 x 20 kg
8 x 30 kg
2 x 8 x 32 kg