BACK SQUAT + BACK + LEG PRESS

Back Squat 

120Kg x 3 x 3

Leg Press

Back

DEADLIFT + ARMS + ROW

DeadLift 

140Kg x 3

150Kg x 1

155Kg x 1 x 2

100m Row x 3

Arms

BACK SQUAT + BACK

Back Squat

150Kg x 1 x 3

Back 

BACK SQUAT + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1 x 2

Back 

Arms

Swim

DEADLIFT + BACK + SWIM

DeadLift

110Kg x 10

130Kg x 5

140Kg x 3

150Kg x 3 x 2

Back 

Swim

BACK SQUAT + BACK + ARMS

Back Squat 

120Kg x 5 x 2

130Kg x 5

140Kg x 3 x 2

Back 

Arms

Abs

Swim

FRONT SQUAT + BACK

Front Squat 

100Kg x 3 x 3

Leg Press

Back

Swim

DEADLIFT + CHEST & BACK

DeadLift

120Kg x 5

140Kg x 3 x 3

Chest + Back

Arms

BACK SQUAT + SHOULDERS + ARMS

Back Squat 

120Kg x 3

130Kg x 1 x 3

Shoulders 

Arms 

Swim

BACK SQUAT + ARMS + SHOULDERS

Back Squat 

120Kg x 3 x 3

Shoulders 

Arms

Swim

DEADLIFT + BACK & ARMS

DeadLift 

120Kg x 3

140Kg x 3

150Kg x 1 x 3

Back & Arms

Abs

Swim

BACK SQUAT + BACK & ARMS + SWIM + RUN

Back Squat 

90Kg x 10

110Kg x 3

120Kg x 3

130Kg x 1 x 3

Shoulders & Bi

Back & Tri

Swim

PM

Run 2 K

RUN

Run 2 K

DEADLIFT + SHOULDERS + SWIM

DeadLift 

90Kg x 10

110Kg x 5

130Kg x 3

140Kg x 3 x 3

Shoulders + Arms

Swim

BACK SQUAT + BACK + TRI

Back Squat 

100Kg x 5

110Kg x 3

120Kg x 3

130Kg x 1 x 2

Back & Tri

Swim