1

Deadlift

5 sets of 8 reps (80% of 1RM)
Barbell Deadlift Barbell Deadlift

IGIC: 1RM = 120kg

BRANE: 1RM = 110kg


2

Bent-Over Barbell Row

4 sets of 8 reps (8RM)
Bent Over Barbell Row Bent Over Barbell Row

IGIC: 1RM = 100kg

BRANE: 1RM = 90kg


3

Lat Pull-down

3 sets of 8 reps (8RM)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

IGIC: 1RM = 90kg

BRANE: 1RM = 90kg


4

Straight-Arm Pull-down

3 sets of 8 reps (8RM)
Straight-Arm Pulldown Straight-Arm Pulldown

IGIC: 1RM = 80kg

BRANE: 1RM = 70kg


5

Barbell Curl

3 sets of 8 reps (8RM)
Barbell Curl Barbell Curl

IGIC: 1RM = 45kg

BRANE: 1RM = 45kg


6

Incline Dumbbell Curl

3 sets of 8 reps (8RM)
Incline Dumbbell Curl Incline Dumbbell Curl

IGIC: 1RM = 18kg

BRANE: 1RM = 20kg


7

Preacher Curl

3 sets of 8 reps (8RM)
Preacher Curl Preacher Curl

IGIC: 1RM = 37.5kg

BRANE: 1RM = 30kg


8

Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise

9

Cable Crunch

3 sets of 8 reps (8RM)
Cable Crunch Cable Crunch