Sami Transformer

Sami’s Goals:
- 2 plate overhead press (100kg)
- 3 plate bench press (140kg)
- 3 plate pull-up (60kg)
- 4 plate squat (180kg)
- 4 plate RDLs (180kg)
- full-stack pulldown, OHE, leg press, calf press, leg curl, CSR
- Lateral raise 30kg
- Incline curl 30kg

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push (Strength)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Push (Hypertrophy)

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Preacher Curl (Barbell)

Reverse Wrist Curl (Barbell)

Incline Curl (Dumbbell)

Pull (Strength)

Pull-Up (Weighted)

Hammer Curl (Cable)

Bayesian Curl

Pull (Hypertrophy)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Legs (Strength)

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