Around 75kg here on the Hypertrophy Plan…
Workout 1 - Week 4
Speed Bench 62.5kg + Red Band 3x5
Speed Squat 90kg 3x5
Lat Raise 15kg 10x3
Leaning Lat Fly 15kg 12 17.5kg 12 20 12
Lat Pulldown 15sec rest 60,55,50,45 10x4
Machine Back Row 55,60,65kg 10x3
HYPERTROPHY PLAN
Workout 1 - Week 1
DB Shoulder Press 20kg 10,9,8
Close Grip Bench 60kg 11,10,8
Squat 100kg 10x3
Chin Up +5kg 8x3
Barbell Curl 35kg 8x3
Workout 2 - Week 1
Bench Press 80kg 4x4
Front Squat 60kg 6x4
Dumbell Row 42.5kg 8x4
Medicine Ball Pressup 30x2 35x1
Workout 3 - Week 1
Romanian DL 100kg 10x3
Bent Over Row 60kg 10x3
Dumbell Incline Press 22.5,25,27.5kg 10x3
Dips +10kg 15x3
EZCurl warmup 30kg 10x4 Cluster40kgx10
Preacher Curl 35kg 5x4 30kg 5x1
Fore Arm Rotating Curl 10,10,7.5kg 10x3
Workout 1 - Week 2
Bench 80kg 5x4
Front Squat 70kg 6x4
Strict Curl Dropset 37.5,35,32.5 4x3
Dumbell Row 45kg 8x4
Partial BBell Curl 40kg 3x2 42.5kg 3x1
Workout 2 - Week 2
Squat 110kg 10x3
Dumbell OHP 22.5kg 8x3
Close Grip Bench 65kg 10x3
EZ Curl 30kg 10x2 Warmup
EZ Curl Cluster 42.5kgx10
Preacher Curl 37.5kg 5x5 35kg 5x1 Drop
Fore Arm Rotating Curl 12.5kg 10x3