View Workout A

Bench Press

chest / barbell

4 x 6-10 reps @ 60kg

Set weights: 60kg / 60kg / 60kg / 60kg

Rest: 90s

quads / barbell

3 x 6-10 reps @ 80kg

Set weights: 80kg / 80kg / 80kg

Rest: 90s

hamstrings / barbell

2 x 8-12 reps @ 80kg

Set weights: 80kg / 80kg

Rest: 90s

shoulders / dumbbell

2 x 8-12 reps @ 17.5kg

Set weights: 17.5kg / 17.5kg

Rest: 90s

back / cable

3 x 8-12 reps @ 25kg

Set weights: 25kg / 25kg / 25kg

Rest: 90s

Shoulder / equipment optional

2 x 12-20 reps @ 7.5kg

Set weights: 7.5kg / 7.5kg

Rest: 90s

Abs / equipment optional

2 x 10-15 reps @ 7.5kg

Set weights: 7.5kg / 7.5kg

Rest: 120s

calves / machine

3 x 10-15 reps @ 85kg

Set weights: 85kg / 85kg / 85kg

Rest: 90s