BACK SQUAT + CHEST + BACK + LEGS + ARMS + ABS (JEROME)

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Chest

Legs

Back

Arms

Abs

DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

Deadlift

100Kg x 3

120Kg x 1

130Kg x 1

Chest

Back

Arms

Abs

BACK SQUAT + CHEST + LEGS + BACK + ARMS + ABS (JEROME)

Back Squat

80Kg x 5

100Kg x 3

110Kg x 1

120Kg x 1

Chest

Legs

Back

Arms

Abs

CHEST + BACK + ARMS + LEGS (JEROME)

Chest

Back

Arms

Legs

MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

7:31

Deadlift

100Kg x 5

120Kg x 1

130Kg x 1

140Kg x 1

Chest

Back

Arms

Abs

RUCKING

4Km Ruck