Weight(kg) of the barbell lifts is per side of the bar.
17.07.2020
Bench 10*5, 15*5, 18*3, 23,5*2*5, 22,5*
Zercher 10*5, 15*5, 20*3, 26*2*5, 26*4
Kettlebell Press
15.07.2020
Press 8*5, 10*5, 12*3, 15,5*2*5, 15,5*6
Dead 20*5, 25*5, 30*3, 44*3*5,
Crunch 4-5/5/15
Push up 13/12/12
Chin up 3-5/5/8
13.07.2020
Bench 10*5, 15*5, 18*3, 23*2*5, 23*8
Zercher 10*5, 15*5, 20*3, 25*2*5, 25*6
Kettlebell Press 16-8/7/6
Crunch 2-5/5/15
Chin up 1-5/5/10
10.07.2020
Press 8*5, 10*5, 12*3, 15*2*5, 15*7
Zercher 10*5, 15*5, 20*3, 24*2*5, 24*7
Push up 13/12/11
Pull up 0-6/5/5
08.07.2020
Bench 10*5, 14*5, 18*3, 22,5*2*5, 22,5*8
Dead 20*5, 25*5, 30*3, 43*5, 43*7
Kettlebell Press 16-8/6/6
Crunch 0-8/6/6
Chin up 0-8/6/6
06.07.2020
Press 7*5, 8*5, 11*3, 14,5*2*5, 14,5*7
Zercher 10*5, 15*5, 19*3, 23*2*5, 23*7
Push up 13/11/11
Pull up 0-6/5/4
04.07.2020
Zercher 10*5,15*5, 18*3, 22*2*5, 22*5
03.07.2020
Bench 10*5, 15*5, 18*3, 22*2*5, 22*8
Kettlebell Press 16-7/6/6
Crunch 0-7/6/6
Chin up 0-7/6/6
01.07.2020
Press 7*5, 8*5, 11*3, 14*2*5, 14*7
Dead 20*5, 25*5, 30*3, 42*5, 42*7
Push up 12/11/11
Pull up 0-6/6/3
29.06.2020
Bench 10*5, 14*5, 17*3, 21,5*2*5, 21,5*9
Zercher 15*2*5, 20*3, 26*2*5, 26*6
Kettlebell Press 16-7/6/5
Crunch 0-7/6/5
Chin up 0-7/6/5