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Workout A
Squats 5x5 57.5kg Increase of 2.5kg
Bench press 5x5 37.5kg Increase of 2.5kg
Bent over row 5x5 42.5kg Increase of 2.5kg
Barbell shrugs 3x8 45kg Increase of 5kg + 12 reps
Tricep extensions 3x8 32.5kg Increase of 0.5kg
Straight bar 3x11 20kg Increase of 1 rep per set
Cable crunches 3x11 60g Increase of 1 rep per set
Spoiler
Workout B
Squats 5x5 60kg Increase of 2.5kg
Deadlift 1x5 60kg No increase
Standing press 5x6 25kg Increase of 1 rep per set
Bent over row 5x5 40kg Increase of 2.5kg
Close grip bench press 2x8 32.5kg Decrease of 1 set
Straight bar 3x11 20kg No increase
Cable crunches 3x10 63.5kg Increase of 3.5kg
Workout B
Squats5x560kgIncrease of 2.5kg
Deadlift1x560kgNo increase
Standing press5x625kgIncrease of 1 rep per set
Bent over row5x540kgIncrease of 2.5kg
Close grip bench press2x832.5kgDecrease of 1 set
Straight bar3x1120kgNo increase
Cable crunches3x1063.5kgIncrease of 3.5kg
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