Exercise Directory

Bench Press Primary strength 5 × 3 · 85 kg · RPE 8 Chest Arms · Supporting Shoulders · Supporting BENCH KPI Fatigue 5/5 › Clean & Press Primary strength 5 × 3 · 45 kg · RPE 8 Shoulders Arms · Supporting Core · Supporting Legs · Direct Traps · Direct PRESS KPI Fatigue 5/5 › Heavy Shrug Accessory 4 × 12 · 20 kg Traps Arms · Supporting Back · Supporting Fatigue 3/5 › Incline DB Press Primary strength 4 × 8-10 · 25 kg · RPE 8 Shoulders Arms · Supporting Chest · Direct Fatigue 4/5 › Pendlay Row Accessory 4 × 6-8 · 60 kg · RPE 8 Back Arms · Supporting Core · Supporting Legs · Supporting Traps · Direct Fatigue 4/5 ›

DB Farmer Walk Carry 4 × 1 · 25 kg · RPE 8 Core Arms · Direct Back · Supporting Legs · Supporting Traps · Direct Fatigue 4/5 › Hanging Leg Raises Accessory 3 × 12 · 0 kg · RPE 8 Core Legs · Supporting Fatigue 4/5 › Leg curl Accessory 5 × 8-10 · 28 kg · RPE 8 Legs Fatigue 3/5 › Leg extension Accessory 5 × 8-10 · 35 kg · RPE 8 Legs Fatigue 3/5 › Romanian Deadlift Primary strength 3 × 8-10 · 70 kg · RPE 8 Legs Arms · Supporting Back · Supporting Core · Supporting Fatigue 4/5 › Walking DB Lunges Accessory 3 × 8 · 10 kg · RPE 8 Legs Arms · Supporting Core · Supporting Traps · Supporting Fatigue 5/5 › Zercher Squat Primary strength 4 × 6-8 · 50 kg · RPE 8 Legs Arms · Supporting Back · Supporting Core · Direct Traps · Supporting Fatigue 5/5 ›

DB Floor Press Primary strength 4 × 10-12 · 22.5 kg · RPE 9 Chest Arms · Direct Shoulders · Supporting Fatigue 4/5 › Deadlift (Backoff) Primary strength 3 × 5 · 90 kg · RPE 8 Back Arms · Supporting Core · Supporting Legs · Direct Traps · Supporting DEADLIFT KPI Fatigue 4/5 › Deadlift (Top set) Primary strength 1 × 5 · 110 kg · RPE 9 Back Arms · Supporting Core · Supporting Legs · Direct Traps · Supporting DEADLIFT KPI Fatigue 5/5 › Hammer Curl Accessory 3 × 10-12 · 10 kg · RPE 9 Arms Fatigue 4/5 › Paused Deadlift Primary strength 2 × 5 · 85 kg · RPE 8 Back Arms · Supporting Core · Supporting Legs · Direct Traps · Supporting DEADLIFT KPI Fatigue 4/5 › Shrug Burnout Accessory 2 × 12-15 · 22.5 kg · RPE 9 Traps Arms · Supporting Back · Supporting Fatigue 4/5 ›