Gearing Up Day 2

Overhead Press
20kg x 10
40kg x 5
50kg x 3
55kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
50kg x 3
55kg x 3
55kg x 3

Lateral Raises
12kg x 10
12kg x 10
12kg x 10

Front Delt Raises
12kg x 10
12kg x 10
12kg x 10

Arnold Press
14kg x 10
14kg x 10
14kg x 10

Curls
8reps 3 sets

Pull-Ups
5reps 2 sets

Gearing Up Day 1

Back Squat
60 x 6
80 x 5
100 x 3
120 x 3
130 x 3
130 x 3
130 x 3
130 x 3
120 x 4
120 x 5

Bench Press
60 x 5
70 x 5
80 x 5
90 x 3
90 x 3
95 x 3
95 x 3
95 x 3
100 x 2
90 x 1
95 x 3
95 x 3

Dumbell Bench
22.5 x 10
22.5 x 15

Dips
10rep 5 set

Curls
10rep 6 set

Wendler's 5/3/1- Week 2 Day 1

Bench Press

65kg x 5
75kg x 5
85kg x 11

Incline Bench

50kg x 8
50kg x 8
60kg x 5

Dumbbell Bench

22.5kg x 3 x 10

Close-Grip Bench Press
70kg x 2 x 6
80kg x 5

Shrugs

Heavy Sets
Light Sets

Wendler's 5/3/1- Week 1 Day 2

Deadlifts

112.5kg x 5
130kg x5
150kg x 5

One-Arm Rows
26kg x 3 x 15

Lat Pulldowns

160kg x 3 x 8~10

Curls
3~4sets

Wendler's 5/3/1- Week 1 Day 1

LEGS

Squat

85kg x 5
98kg x 5
110kg x 10
60kg x 5 x 10

SHOULDERS

Shoulder Press

40kg x 5
42.5kg x 5
50kg x 8

Dips 5x 15
Chins 5x 10