Deadlifts Bench

1. Deadlifts

315x2
335x2
365x2
380x2
405x2

 

2. Close Grip Bench Press

1.135x10
2.155x8
3.135x10
4.135x10
5.135x10

3. Overhead Press

65x10
75x10
90x8


4a. Machine Curls

1.35x10
2.20x10
3.10x10

4b. Triceps Extensions

1.30x10
2.40x5
3.55x10

5. Incline Treadmill Sprints

8 sprints x 12-15km/h x 10-20 seconds each.