28/2 Chest

64.9kg

Incline bench

40kg 3x10

HS incline 

20kg each 1x 7L/7R

20kg each 8/10/12

30 deg incline press, rotate to neutral grip

15kg DB 9/9/10

Parallel bar dip 

10/8/4

Vault push up

3x10

25/2 Legs with Oscar

Smith lunge 

10kg each 3x 10R/L

Leg press

200kg 2x10

Squat

80kg 6

90kg 3

Plank

2x 1 min

Calf raise on Technogym leg press

80kg 3x20

Push up and vault hold

10/5/5/5/5

Vault push up 

10

KB swing 

24kg 3x20

24/2 Shoulders

65.5kg

Seated press

35kg 2x8

Shoulder shocker

5kg 3x7

Barbell shrug

50kg 3x10 (30sec rest)

Rope face pull

50kg 3x15

22/2 Deadlift

Deadlift 

115 3

110 6/5

Barbell row

50kg 3x10

Assisted chin up

15kg supporting 3x10

21/2 Chest with Oscar

75.5kg

Bench

40kg 10

50kg 10

60kg 5

Chest press 

30kg 3x10

Decline push up feet on smith level 7

4x10-12

Seated incline curls

7.5kg DB 12/9/8

Seated cable row

40kg 5x10

Barbell shrug

50kg 3x10

40kg 2x15

Lat pulldown 

40kg 5x10

Rope face pull

40kg 5x15

KB plank swing 

3x5

Decline sit up

3x10

18/2 Legs with Oscar

64.9kg

Squat 

80kg 5

90kg 6

100kg 5

SLDL

60kg 3x8-10

Leg press

120kg 10

200kg 2x10

17/2 Bicep and core

65.05kg

Seated alternating curl 

12.5kg DB 6

10kg DB 3x10

Tricep pressdown on lat pulldown 

20kg 12

25kg 3x8

Knee raise to kick

2x15

10

KB plank-swing-plank

2x10

Decline sit up

3x10

11/2 Shoulders

65.0kg

OHP

35kg 4x5

Shoulder shocker

5kg 3x7

Shrug 

7.5kg DB 3x15

Face pull on lat pulldown (seated)

35kg 10

50kg 2x10

Assisted chin ups

10kg supporting - 3x8

9/2 Legs with Oscar

75.0kg

Squat 

80kg 2x5

90kg 5

95kg 5

Assisted by Oscar. 

Lunge (front foot on platform)

40kg 3x 10L/10R

7/2 Chest with Oscar

Incline bench

30kg 12

40kg 10/7

HS incline 

20kg each 3x (7L 7R)

30 deg incline press, rotate to neutral grip

12.5kg DB 3x10

1/2 legs with oscar 

Squat

80kg 3x6

40kg 20

Walking lunge 

20kg KB 3x20

Leg raises

3x20

15% gradient walk

2 minutes