Workout A
1
Bench Press
3 x 6-10 reps · @ 60kg
2
Back Squat
3 x 6-10 reps · @ 80kg
3
Seated Cable Row
3 x 8-12 reps · @ 50kg
4
Calf Press
3 x 10-20 reps · @ 85kg
5
Rare Delt Fly
2 x 12-20 reps · @ 7.5kg
6
Triceps Push Down
2 x 10-15 reps · @ 21.25kg
Templates
Compare each workout and its prescribed sets and reps at a glance.
Workout B
1
Incline Bench Press
3 x 8-12 reps · Sets: 40kg / 45kg / 55kg
2
Bulgarian Split Squat
3 x 8-12 reps · @ 10kg
3
Dumbbell Shoulder Press
2 x 8-12 reps · @ 20kg
4
Lat Pulldown
3 x 8-12 reps · @ 60kg
5
Cable Lateral Raise
2 x 12-20 reps · @ 25kg
6
Leg Curl
2 x 10-15 reps · Sets: 40kg / 39.5kg
Workout C
1
Romanian Deadlift
3 x 8-12 reps · @ 70kg
2
Leg Press
3 x 8-15 reps · @ 180kg
3
EZ-Bar Curl
2 x 8-15 reps · @ 27.5kg
4
Single-Arm Cable Row
3 x 8-12 reps · @ 25kg
5
Triceps Push Down
2 x 10-15 reps · @ 20kg
6
Dip
2 x 6-10 reps · @ 10kg