WINTER ARC

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

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push (Strength)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Incline Curl (Dumbbell)

Pull (Hypertrophy)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Legs (Strength)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Push (Hypertrophy)

Pull (Strength)

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