1

10x60%RM
7x70%RM
6x75%RM
6x80%RM
5x82,5%RM
4x85%RM
4X80%RMWS
4X80%RMWS

Push
10x40kg
10x60kg
5x10x80kg

5x567 K. PRESS

5Nx20 Bands
3W
2Underarm

5Nx20 Bands
3W
2Underarm
(5x5432 Shrugs (HV))
FAIL FAIL

3x10 tri ext

3X20 Crai (weighted)

3X20 Crai (weighted)

12,10,8,6,4,2 ADBC
2x11-15 AHC (85% RM)

2x11-15 A(F)DBC (95% RM)

RDC Abs 2 13

REST

6x60%RMW
4x70%RMW
1x90%RMW
1x95-MAXRM
4X80%RMWS
4X80%RMWS

100%=150kg
IDEAAL
10x60%RMW
7x60%RMW
6x70%RMW
6x75%RMW
6x80%RMW
5x85%RMW
1x90%RMW
1x92,5%RMW
1x95%RMW
4x85%RMW
5X80%RMW
5X80%RMN
5X70%RMWC
5X70%RMNC
(cf. RDC, IoI2)

5x5 K. PRESS
OF
3x8
5Nx20 Bands
3W
2Underarm

5x5432 Shrugs (HV)

5x5432 Shrugs (HV)

5x5 onearm pull

5x5 onearm pull

3x10 tri ext

3x10 tri ext

3X20 Crai (weighted)

12,10,8,6,4,2 EZC
2x11-15 ADBC

5x8 DBHSQ
OF
15,12,10,6,15 AZSQ

GRIP

5Nx20 Bands
3W
2Underarm
5x5432 Shrugs (HV)

3x5 onearm pull

3x10 tri ext

Push
10x40kg
10x60kg
5x10x80kg

5x5 K. PRESS
OF
3x8

RDC Abs 1 13

7x60%RMW
6x70%RMW
4x80%RMW
4x90%RMW
4X80%RMWS
4X80%RMWS

3X20 Crai (weighted)

3X20 Crai (weighted)

12,10,8,6,4,2 EZC
2x11-15 ADBC (85% RM)
2X12 THC
2x20 DB Swing

Pyramid EZC
2x11-15 ADBC (85% RM)
(2X12 THC)
(2x20 DB Swing)

5x8 DBHSQ
OF
15,12,10,6,15 AZSQ

5x8 DBHSQ
OF
15,12,10,6,15 AZSQ

5x10 AXLC

5x10 AXLC

Yoke

Yoke

(GRIP)

GRIP

GRIP

GRIP

RDC Abs 3 13

RDC Abs 2 23

RDC Abs 3 23

RDC Abs

RDC Abs 3X
1233xcrunches
1233xrotations
1233xside bends
1233xleg raises