Strength

Big 4 Monday, 15 December 2025 at 17:17

Squat (Barbell) W1: 60 kg × 6 [Warm-up] W2: 90 kg × 3 [Warm-up] Set 1: 100 kg × 6 Set 2: 105 kg × 6 Set 3: 105 kg × 6

Deadlift (Barbell) W1: 90 kg × 6 [Warm-up] Set 1: 130 kg × 6 Set 2: 130 kg × 6 Set 3: 130 kg × 6

Bench Press (Dumbbell) Set 1: 30 kg × 12 Set 2: 30 kg × 12 Set 3: 30 kg × 12

Russian Twist Set 1: +18 kg × 12 Set 2: +18 kg × 12 Set 3: +18 kg × 12 https://link.strong.app/plhkersf