Summary
- Lat Pulldown (Machine)
- Seated Machine Row
- Rear Delt Fly (Cable)
- Cheat Curl
- Cable Curl
- Hammer Curl (Cable)
Lat Pulldown (Machine)
PR target 4x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 90 kg | 12 |
| 2 | 95 kg | 12 |
| 3 | 100 kg | 12 |
| 4 | 100 kg | 10 |
Seated Machine Row
PR target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 80 kg | 12 |
| 2 | 80 kg | 12 |
| 3 | 80 kg | 12 |
| 4 | 80 kg | 10 |
Rear Delt Fly (Cable)
PR target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 20 kg | 11 |
| 2 | 20 kg | 11 |
| 3 | 20 kg | 9 |
| 4 | 15 kg | 12 |
Cheat Curl
target 4x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 30 kg | 9 |
| 2 | 30 kg | 9 |
| 3 | 35 kg | 9 |
| 4 | 40 kg | 7 |
Cable Curl
PR target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 55 kg | 10 |
| 2 | 55 kg | 8 |
| 3 | 50 kg | 9 |
Hammer Curl (Cable)
target 3x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 45 kg | 12 |
| 2 | 45 kg | 12 |
Happy lifting!