Dumbbell Bicep Curl:
5 kg x 10 reps (+25 pts)
6 kg x 10 reps (+25 pts)
7 kg x 10 reps (+26 pts)
Dumbbell Side Lateral Raise:
5 kg x 10 reps (+33 pts)
6 kg x 10 reps (+34 pts)
7 kg x 10 reps (+34 pts)
8 kg x 10 reps (+35 pts)
Front Dumbbell Raise:
5 kg x 10 reps (+16 pts)
6 kg x 10 reps (+17 pts)
7 kg x 10 reps (+17 pts)
Wide-Grip Pulldown Behind The Neck:
30 kg x 10 reps (+24 pts)
40 kg x 10 reps (+28 pts)
50 kg x 10 reps (+32 pts)
60 kg x 10 reps (+38 pts)
60 kg x 10 reps (+38 pts)
60 kg x 10 reps (+38 pts)
60 kg x 10 reps (+38 pts)
60 kg x 10 reps (+38 pts)
first 3 sets warmup at the beggining, the rest were done as stretching during bench press :)))
Lat Pulldown:
30 kg x 10 reps (+18 pts)
40 kg x 10 reps (+21 pts)
50 kg x 10 reps (+24 pts)
Barbell Bench Press:
10 kg x 20 reps (+41 pts)
30 kg x 15 reps (+53 pts)
50 kg x 13 reps (+70 pts)
70 kg x 11 reps (+92 pts)
90 kg x 10 reps (+122 pts)
100 kg x 8 reps (+136 pts)
110 kg x 6 reps (+148 pts)
130 kg x 3 reps (+150 pts)
120 kg x 4 reps (+148 pts)
110 kg x 4 reps (+127 pts)
110 kg x 4 reps (+127 pts)
110 kg x 4 reps (+127 pts)
110 kg x 4 reps (+127 pts)
110 kg x 4 reps (+127 pts)
110 kg x 4 reps (+127 pts)
110 kg x 4 reps (+127 pts)
110 kg x 3 reps (+112 pts)
110 kg x 3 reps (+112 pts)
110 kg x 3 reps (+112 pts)
110 kg x 3 reps (+112 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 5 reps (+120 pts)
100 kg x 4 reps (+110 pts)
Seated Cable Row:
50 kg x 10 reps (+35 pts)
50 kg x 10 reps (+35 pts)
60 kg x 10 reps (+41 pts)
60 kg x 10 reps (+41 pts)
Barbell Incline Bench Press:
70 kg x 10 reps (+90 pts)
80 kg x 8 reps (+101 pts)
90 kg x 6 reps (+110 pts)
100 kg x 4 reps (+110 pts)
100 kg x 3 reps (+96 pts)
100 kg x 3 reps (+96 pts)
100 kg x 3 reps (+96 pts)
100 kg x 3 reps (+96 pts)
90 kg x 6 reps (+110 pts)
90 kg x 6 reps (+110 pts)
90 kg x 6 reps (+110 pts)
90 kg x 6 reps (+110 pts)
90 kg x 6 reps (+110 pts)
80 kg x 8 reps (+101 pts)
80 kg x 7 reps (+98 pts)
Decline Barbell Bench Press:
80 kg x 10 reps (+70 pts)
90 kg x 10 reps (+82 pts)
100 kg x 10 reps (+95 pts)
100 kg x 10 reps (+95 pts)
100 kg x 9 reps (+93 pts)
100 kg x 9 reps (+93 pts)
100 kg x 8 reps (+91 pts)
100 kg x 8 reps (+91 pts)
100 kg x 8 reps (+91 pts)
100 kg x 8 reps (+91 pts)
Triceps Pushdown:
50 kg x 12 reps (+16 pts)
60 kg x 11 reps (+19 pts)
70 kg x 10 reps (+22 pts)
80 kg x 10 reps (+25 pts)
90 kg x 10 reps (+29 pts)
100 kg x 10 reps (+34 pts)
Crunch:
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)
Dips – Triceps Version:
16 reps (+120 pts)
16 reps (+120 pts)
15 reps (+111 pts)
15 reps (+111 pts)
14 reps (+102 pts)
14 reps (+102 pts)
13 reps (+93 pts)
13 reps (+93 pts)

https://web.facebook.com/zvonimir.vanjak/posts/10202167155444155

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• Osobno