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