Lat Pulldown
65kg × 6 reps×4
Barbell Row
80kg × 3 reps70kg × 6 reps×2
One-arm Dumbbell Row
30kg × 7 reps30kg × 6 reps×2
Straight-arm Pulldown
25kg × 10 reps25kg × 8 reps×2
Dumbbell Curl
15kg × 7 reps×215kg × 6 reps
REDDY
LIVEMMitch K
Best of the last two weeks
Workouts
Do this workout
Bench Press
20kg × 10 reps40kg × 5 reps60kg × 3 reps70kg × 5 reps60kg × 8 reps×3
Incline Dumbbell Press
22.5kg × 8 reps22.5kg × 7 reps
Pec Fly
43.1kg × 9 reps43.1kg × 8 reps
Dips
BW × 14 repsBW × 13 repsBW × 12 reps
Cable Fly
15kg × 9 reps15kg × 8 reps15kg × 7 reps
Overhead Press
20kg × 10 reps35kg × 5 reps50kg × 3 reps60kg × 5 reps50kg × 7 reps50kg × 8 reps
Side Lateral Raise
10kg × 10 reps10kg × 8 reps×2
Rear Delt Fly
40.8kg × 10 reps40.8kg × 8 reps
Dumbbell Front Raise
12.5kg × 9 reps12.5kg × 7 reps
Cable Lateral Raise
7.5kg × 10 reps7.5kg × 9 reps7.5kg × 8 reps
Lat Pulldown
65kg × 6 reps×4
Barbell Row
70kg × 3 reps60kg × 6 reps60kg × 5 reps
One-arm Dumbbell Row
30kg × 6 reps×3
Straight-arm Pulldown
22.5kg × 10 reps22.5kg × 9 reps22.5kg × 8 reps
Dumbbell Curl
15kg × 8 reps15kg × 7 reps
Bench Press
20kg × 10 reps40kg × 5 reps60kg × 3 reps70kg × 5 reps60kg × 8 reps×260kg × 7 reps
Incline Dumbbell Press
20kg × 9 reps20kg × 8 reps20kg × 7 reps
Pec Fly
43.1kg × 10 reps43.1kg × 9 reps43.1kg × 8 reps
Dips
BW × 15 repsBW × 14 repsBW × 12 reps
Cable Fly
15kg × 9 reps15kg × 8 reps15kg × 7 reps
Bench Press
20kg × 10 reps40kg × 5 reps60kg × 3 reps70kg × 5 reps60kg × 8 reps60kg × 7 reps×2
Incline Dumbbell Press
22.5kg × 7 reps22.5kg × 6 reps×2
Pec Fly
43.1kg × 10 reps43.1kg × 9 reps43.1kg × 7 reps
Dips
BW × 15 repsBW × 13 reps
Cable Fly
15kg × 10 reps15kg × 9 reps15kg × 8 reps
Dumbbell Shoulder Press
25kg × 6 reps×4
Side Lateral Raise
10kg × 10 reps10kg × 9 reps10kg × 8 reps
Dumbbell Rear Delt Fly
10kg × 8 reps10kg × 7 reps10kg × 6 reps
Dumbbell Front Raise
12.5kg × 8 reps12.5kg × 7 reps12.5kg × 6 reps
Cable Lateral Raise
7.5kg × 10 reps7.5kg × 8 reps