8.4 Fullbody
Deadlift
6x6x140kg
3x3x160kg
Bench press
6x6x85kg
3x3x95kg
Bent over row
6x6x90kg
3x3x100kg
Deadlift
6x6x140kg
3x3x160kg
Bench press
6x6x85kg
3x3x95kg
Bent over row
6x6x90kg
3x3x100kg
Exercise | Sets | Reps | |
A | Long Paused 3-Count Bench | 3 | 3 |
B | Invisible Two Board Press with Pause | 4 | 6 |
C | Wide Grip Bench with Feet Up | 3 | 10 |
D1 | Lat Pulldown with 3-sec. Pause | 2 | 10-12 |
D2 | Triceps Pushdown | 2 | 10-15 |
D3 | Dumbbell Curl | 2 | 10-12 |
Exercise | Sets | Reps | |
A | Close Grip Incline Press with Pause | 4 | 6-8 |
B | Overhead Press | 3 | 8-10 |
C | Dead-Stop Barbell Row | 3 | 6-8 |
D1 | Hammer Curl | 2 | 15 |
D2 | Side Delt Raise | 2 | 10-12 |
D3 | Face Pull | 2 | 15-20 |
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