1

Bench Press

5 sets of 8 reps (80% of 1RM)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

IGIC: 1RM = 90kg

BRANE: 1RM = 75kg


2

Incline Dumbbell Press

4 sets of 8 reps (8RM)
Incline Dumbbell Press Incline Dumbbell Press

IGIC: 1RM = 28kg

BRANE: 1RM = 26kg


3

Dumbbell Fly

3 sets of 8 reps (8RM)
Dumbbell Flyes Dumbbell Flyes

IGIC: 1RM = 32kg

BRANE: 1RM = 24kg


4

Barbell Shoulder Press

3 sets of 8 reps (8RM)
Barbell Shoulder Press Barbell Shoulder Press

IGIC: 1RM = 60kg

BRANE: 1RM = 50kg


5

Dumbbell Lateral Raise

3 sets of 8 reps (8RM)
Side Lateral Raise Side Lateral Raise

IGIC: 1RM = 12kg

BRANE: 1RM = 12kg


6

Face Pull

3 sets of 8 reps (8RM)
Face Pull Face Pull

IGIC: 1RM = 55kg

BRANE: 1RM = 55kg


7

Barbell Shrug

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

IGIC: 1RM = 120kg

BRANE: 1RM = 110kg


8

Close-Grip Bench Press

3 sets of 8 reps (8RM)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

IGIC: 1RM = 80kg

BRANE: 1RM = 75kg


9

Dumbbell Triceps Extension

3 sets of 8 reps (8RM)
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

IGIC: 1RM = 36kg

BRANE: 1RM = 26kg