full ROM pull ups @ 65
5×1=5
3×2=6
2×1=2
1×2=2
Barbell Thrusters @ 150
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
Dumbbell Curls
@ 40
8×1=8
@ 30
10×2=20
@ 35
10×2=20
Printable View
full ROM pull ups @ 65
5×1=5
3×2=6
2×1=2
1×2=2
Barbell Thrusters @ 150
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
Dumbbell Curls
@ 40
8×1=8
@ 30
10×2=20
@ 35
10×2=20
full ROM pull ups @ 65
3×2=6
2×2=4
1×2=2
Dumbbell Curls
@ 30
10×2=20
@ 35
10×2=20
Barbell Thrusters @ 135
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
Thrusters @ 140
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
full ROM pull ups @ 75
3×5=15
Barbell Thrusters
@ 155
3×1=3
@ 145
3×1=3
@ 135
3×1=3
@ 140
3×3=9
@ 160
3×2=6
Dumbbell Curls
@ 30
10×2=20
@ 35
10×2=20
full ROM pull ups
@ 85
3×1=3
2×1=2
1×1=1
@ 75
3×1=3
2×1=2
1×1=1
Barbell Thrusters @ 135
7×1=7
6×1=6
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
Dumbbell Curls
@ 30
10×2=20
@ 35
10×2=20
full ROM pull ups
@ 95
3×1=3
@ 85
2×2=4
1×1=1
@ 75
3×1=3
2×1=2
1×1=1
Barbell Thrusters
@ 150
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
@ 185
3×1=3
@ 135
5×1=5
Dumbbell Curls
@ 35
10×2=20
@ 30
10×2=20
Barbell Thrusters
@ 135
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1
Thrusters @ 185
1×10=10
full ROM pull ups
@ 75
3×1=3
@ 65
3×3=9
Dumbbell Curls
@ 30
10×2=20
@ 35
10×2=20
Thrusters @ 190
1×10=10
full ROM pull ups @ 75
3×3=9
2×1=2
1×1=1
Dumbbell Curls
@ 40
10×2=20
@ 35
10×2=20
@ 25
10×2=20
Thrusters
@ 190
5×1=5
@ 155
5×1=5
4×1=4
3×1=3
2×1=2
1×1=1