Back
machine pull up: 68.2kg
machine pulldown: 59kg single 30kg
cable single arm pull down: 9 plates
cable lat pullover: 5 plate
cable lat pulldown: 15 plates
lat pulldown to back 30kg, (close grip = 81.8kg)
tbar: 17.5kg, underhand: 20kg, stand on small platform, hold close to the intersection.
cable row: 35kg
machine single arm row: if first: 5th plate, else 4 th plate, both: 7th plate, 5th hole in both
one arm row: 12.5kg
shrugs: 7.5kg
straight arm pulldown : 4 plate
hyperextension: 7.5kg
deadlift: 10kg both sides
rear dealt cable fly: 3 plate
face pull: 4 plate
rear delt: 7.5kg
dumbell bent over row + shrugs : 10kg
cable shrugs
bent over row using diff handle
standing rope pulldown: 5plate
seated row
pullup
single arm seated row
one arm dumbell row
renegade row
lat pulldown on bosu
onearmstretch(oas)
Bicep
incline curl: 7.5kg (4th hole bench setup from low)
hammer curl: 5kg
preacher curl: 5kg
cable curl machine: 3 plate (handle rough grip)
concentration curl: 7.5kg
Chest
decline fly: 10 (if first else 7.5)
decline chest: 15
cable incline fly: 3 plate
cable fly for lower chest: 4plate
incline press: 15kg 3th hole in slant
flat fly: 10kg
incline fly: 7.5kg
peck deck: 7 plates
c sweep: 7.5kg
flat press: 15+12.5
flat machine: 4th plate , 5th hole
incline in flatachine: 2 plate, 3rd hole
cable fly: 3 plate
incline machine: 17.5 kg each side
Flat-bench Presses on Smith Machine
Dumbbell chest scoops
Incline Presses on Smith Machine
Tricep
Dip: 5kg
Pushdown (each together): 4plate single: 3plate
Overhead: 7.5kg or 2 plate
bench dip: 7.5kg
kickback: 5kg
rope pull down machine: 6 plate
rod pulldown machine: 6 plate (handle end grip)
Shoulder
W Shoulders: 7.5
Delt Wings: 7.5
goal post: 7.5kg
Lateral Raises: 7.5 cable: 2plates
Front Raises: 7.5
real delt cable machine: 3 plates
shoulder press machine: 3 plates, 2nd hole
rear delt on tbar: 17.5kg
rear delt pec machine: 6 plate
Forearm Cable Curls: 9 plates lower, 8 upper
forearm cable machine: 9 plates (61.4kg) then reduce one by one for upper and lower within a
set.
forearm machine: 4 plate (lower) 2 plate (upper)
Legs
Hack squat: 2.5kg
squat: 15kg both side
Leg press: 50 each side single leg: 32.5 each
Leg extension (each leg): 7 plate final set 6 plate
both: 9 plate weight (4th + 2nd hole
Leg curls (each leg) : 3 plate, (both leg): 5th plate
Bulgarian: 2.5kg
Walking Lunges: 20kg
Calf raise (leg press): 30 double: 45, standing: 20
goblet squat: 40kg
One-leg Lying Leg Curls With A Twist
One-leg Deadlifts On A Cable Machine
Superset Single Leg deadlift to Sumo Squats
Hip Thrust
One-legged Smith machine deadlifts
Cable glutes kicks
Kettlebell Squats
Bench Lunge
Twisting Leg Extensions
Front-to-back Lunges
Bench Split Jump Lunges
Stiff-legged hex-bar deadlifts
Smith Machine Reverse Lunges
Hex-bar squats
Smith Machine Squats
