Bench press/ assisted pull ups

135 x 6/ (120) x 8 x 2

185 x 6/ (100) x 8

225 x 6/ (80) x 8

265 x 6/ (60) x 8

295 x 5/ (60) x 8


Incline barbell press/ single arm cable rows

135 x 8/ 60 x 10 x 2

185 x 8/ 90 x 10

225 x 8/ 120 x 10

245 x 8/ 150 x 10

250 x 8/ 160 x 10


EZ bar pullover/ cable crossovers

1 x warm up

75 x 10/ 50 x 12

85 x 10/ 60 x 12 x 2


Deadlifts

135 x 6

185 x 6

225 x 6

275 x 6

315 x 6