Pull 26 Feb 2026
Pulldown
43kg 12; 12;
34kg 14

Crossover
30lbs 18; 15; 15

Seated row
43kg 15;
39kg 12; 12

Hip adduction
130lbs 20; 18; 18

Straight arm pulldown
60lbs 14; 12;
40lbs 16

Bicep curl
10kg 15; 12; 8 + 7.5kg 10

Push 27/2/26

OHP
+2.5kgs 15; 15; 12

RDL
+30kgs 8; 8; 8

DB bench press
17.5kgs 16; 15; 15

Single leg extension
34kg 12; 12; 12

Back Triceps extension
50lbs 16; 12;
40lbs 12
Should be half the weight

Lateral raise
7.5kg 15; 15; 15

Deadhang
3 sets of 20 - 30 counts each

Triceps push down
50lbs 15; 8;
40lbs 15

Pull 3/3/26

Chest supported row
+20kg 16;
+25kg 12; 10, +15kg 8

Crossover
30lbs 20; 20; 16

Pulldown
39kg 15; 12;
34kg 15

Hip adduction
145lbs 18; 15; 15

Straight arm pulldown
60lbs 15; 12;
50lbs 15

Face pull and raise
40lbs 15; 15; 15

Bicep curl
10kg 15; 15; 10, 7.5kg 10

Standing torso rotation
20lbs 12;
30lbs 12; 15

Push 4/3/26

OHP
+2.5kgs 15; 15; 10, 5

RDL
+30kgs 10; 10; 10

DB bench press
17.5kgs 16; 15; 12

Single leg extension
34kg 15; 15; 15

Back Triceps extension
50lbs 16; 15;
40lbs 15
Should be half the weight

Side raise
7.5kgs 15; 15; 15

Deadhang
3 sets of 25 - 35 secs each

Triceps push down
40lbs 18; 15; 12
Should be half the weight

This post has been edited by Lionel90: Mar 5 2026, 11:26 PM

Pull 5/3/26

Seated row
43kg 12; 12; 12, 34kg 6

Crossover
30lbs 20; 18; 18

Pulldown
43kg 12;
39kg 12;
34kg 14

Face pull and raise
40lbs 15; 15; 15

Straight arm pulldown
50lbs 15; 15; 15

Bicep curl
10kg 15; 12; 12

Push 10/3/26

DB bench press
20kgs 15; 15; 14

Single leg extension
34kg 12; 15; 15

OHP
+2.5kgs 14; 10; 8, +0kg 6

RDL
+20kgs 12; 10; 10

Back Triceps extension
50lbs 15; 15; 10, 40lbs 5
Should be half the weight

Side raise
7.5kgs 15; 15; 15

Incline press
12.5kgs 12; 10;
10kgs 12

Pull 12/3/26

Seated row
43kg 14; 14;
39kg 14

Single leg extension
34kg 15; 15; 15

Pulldown
43kg 14;
39kg 12;
34kg 12

Face pull and raise
40lbs 15; 15; 15

Crossover
40lbs 15; 14; 8, 30lbs 8

Straight arm pulldown
50lbs 18; 15; 15

Bicep curl
10kg 15; 12; 12

Standing torso rotation
30lbs 12; 15; 15

Push 17/03/26

DB bench press
20kgs 15; 14; 12

RDL
+22.5kgs 12; 10; 12

OHP
+2.5kgs 15; 12; 8, +0kg 5

Single leg extension
34kg 15; 15; 12

Back Triceps extension
50lbs 16; 12;
40lbs 15
Should be half the weight

Lateral raise
7.5kgs 15; 15; 15

Deadhang
3 sets of 30 - 35 secs each

Triceps push down
40lbs 18; 15; 12
Should be half the weight

Farmer's carry
25kgs 1set
20kgs 2sets

Pull 18/03/26

Seated row
43kg 15; 15; 12

Single leg curl
27kg 15;
20kg 15; 15

Pulldown
43kg 14; 8, 34kg 8
34kg 15

Crossover
40lbs 15; 12; 10

Face pull and raise
40lbs 15; 15; 15

Bicep curl
10kg 15; 15; 12

Standing torso rotation
30lbs 15; 15; 15

Push 19/3/26

DB bench press
20kgs 15; 15; 12

Single leg extension
34kg 15; 15; 15

OHP
+2.5kgs 15; 12; 8, +0kg 6

Triceps push down
40lbs 18; 15; 15
Should be half the weight

Lateral raise
7.5kgs 16; 16; 16

Back Triceps extension
40lbs 18; 18; 12
Should be half the weight

Farmer's carry
25kgs 2 sets
20kgs 1 set

Incline press
12.5kgs 15; 12; 10

Pull 25/3/26

Seated row
48kg 12;
52kg 10; 10

Single leg curl
20kg 15; 15; 15

Pulldown
48kg 10; 10;
39kg 12

Crossover
40lbs 15; 12; 6, 30lbs 8

Bicep curl
10kgs 14; 12; 12

Face pull and raise
40lb 12; 12; 12

Straight arm pulldown
60lb 15; 15; 12

Standing torso rotation
30lb 15; 15; 15

Push 26/3/26

DB bench press
22.5kgs 10; 12; 12

RDL
+25kgs 10;
+27.5kgs 10; 10

OHP
+3.75kgs 12; 12; 8, +0kgs 5

Single leg extension
34kg 15; 15; 15

Triceps push down
50lbs 14; 12; 10
Should be half the weight

Lateral raise
7.5kgs 15; 10kgs 10, 7.5kgs 6;
7.5kgs 15

Back Triceps extension
50lbs 15; 10;
40lbs 10, 5
Should be half the weight

Farmer's carry
20kgs 3 sets

Pull 27/3/26

Seated row
52kg 10; 10; 10

Single leg curl
20kg 15; 15; 15

Pulldown
48kg 10; 10;
39kg 12

Face pull and raise
40lb 14; 14; 15

Crossover
40lbs 14; 12; 10

Bicep curl
10kgs 12; 12; 12

Straight arm pulldown
60lb 15; 12; 12

Standing torso rotation
40lb 12; 12; 15

Push 31/03/26

DB bench press
22.5kgs 12; 12; 12

Single leg extension
34kg 15; 15; 15

OHP
+3.75kgs 12; 10; 8, +1.25kgs 5

RDL
+25kgs 10; 10;
+20kgs 7,5

Triceps push down
50lbs 15; 12;
45lbs 12
Should be half the weight

Incline press
12.5kgs 14; 12; 10

Lateral raise
7.5kgs 15; 15; 15

Back Triceps extension
50lbs 15; 10;
45lbs 10
Should be half the weight

Pull 1/4/26
Seated row
52kg 12; 10; 10

Crossover
40lbs 15; 12; 12

Pulldown
48kg 10;
43kg 12; 10

Single leg curl
20kg 15; 15; 15

Face pull and raise
40lb 15; 15; 15

Straight arm pulldown
60lb 15; 12; 12

Bicep curl
10kgs 12; 12; 12

Standing torso rotation
40lb 15; 15; 15

Push 7/4/26

DB bench press
22.5kgs 14; 12; 12

Single leg extension
34kg 15; 15; 15

OHP
+3.75kgs 14; 8; 8, +1.25kgs 6

Triceps push down
50lbs 15; 10;
40lbs 12
Should be half the weight

RDL
+20kgs 10; 10; 10

Lateral raise
7.5kgs 18; 15; 15

Back Triceps extension
50lbs 15; 15; 12

Farmer's carry
20kgs 3 sets

Pull 8/4/26

Seated row
52kg 12; 10;
48kg 12

Single leg curl
20kg 18; 15; 15

Straight arm pulldown
60lb 15; 15; 15

Crossover
40lbs 15; 12; 12

Pulldown
43kg 12; 10;
39kg 10

Face pull and raise
40lb 15; 15; 15

Bicep curl
10kgs 12; 12; 10, 7.5kgs 12, 5kgs 12

Standing torso rotation
40lb 15; 15; 15

Push 10/4/26

DB bench press
22.5kgs 14; 12; 12

RDL
+20kgs 10; 10; 10

OHP
+3.75kgs 14; 10; 8, +1.25kgs 8

Single leg extension
34kg 15; 15; 15

Triceps push down
50lbs 15; 12; 8, 40lbs 10
Should be half the weight

Lateral raise
7.5kgs 15; 15; 15

Back Triceps extension
50lbs 15; 12; 8, 40lbs 4
Should be half the weight

Pinch grip Farmer's carry
7.5kgs 3 sets