Notes
🕒 2:00pm
Pullups 1x2 at 18.5kgs â–³
Chinups 1x2 at 18.5kgs
*** Tempo 1+3+1
Romanian Deadlifts
1x6 at 100kgs
1x3 at 110kgs
1x2 at 120kgs
SUPERSET
Bench Press 3x3 at 65kgs â–³
*** Tempo 3+1+3
+
Rear Delt Machine 3x4 at 50kgs â–³
*** Tempo 1+3
Semi Pronated NG Pullups 2x3 at 0kgs
*** Tempo 1+3+1
=====
🕒 4:00pm
Negative Chinups 1x1 at 37.5kgs
*** Tempo 7+7
+
Negative Regular NG Pullups 1x1 at 37.5kgs
*** Tempo 5+5+5
Incline Leg Press
1x5 at 120kgs
1x5 at 160kgs
1x4 at 170kgs
1x4 at 172.5kgs â–³
=====
🕒 9:00pm
EZ Bar Bicep Curls 3x4 at 24.5kgs â–³
*** Tempo 1+5