PLP 18
PLP 19
leg press 160kg x6 x2x2x2 dropset
romainian deadlift 100kg x6 x2x2x2
calf raise 100kg x6 x2x2x2
ez preacher curl 37.5kg x4 32.5kg x6 x2x2x2
cable crunches 75kg x6 x2x2x2
PLP 20
bench press 85kg x4 x2 x2x2x2
military press 60kgx4 55kgx5
lat pull down 60kg x6 x2x2x2
row 75kg x6 x2x2x2
tricep pull down 40kg x6 x2x2x2
PLP 21
monday
deadlift 155x3
chins x20 neutral grip x5 x5
db row 30kg x8 x8
lat pulldown 45kg x15 x15
db power cleans 19kg x12 x12
tuesday
bench 95kg x3 90kg x3
db bench 70kg x6 x6
15kg x15
chest press 30kg x8 x8
pec deck 25kg x8 x8
thursday
paused squat 120kg x2
squat 97.5 x3 x3 x3 x3 x3 x3
ham curl 35kg x8 x8
decline sit ups 9.5kg x6 x6 x6
plate pinches 25kg x3 15kg x30sec
friday
military press 70kg x1 x1 x1 x1
close grip bench 60kg x6 x6
hammer curls 17kg x6 x5
over head tricep extension 12.5kg x6 9.5 x12
alternating seated db press 15kg x 10both arms x8
curls 30kg x8 x8 x8
dips x20 x10
deadlift 170kg x2
chins x12 x6 x6
db row 40kg x6 x6
pull powns 45kg x20 x20
db power cleans 15kg x10 x10