12 Week Body Plan

Cycle 1 - 2 weeks

UPPER BODY

Chin up - body weight - 8 8 8 8

Bench press - 60kg - 8 8 8 8

Rack deadlift - 75kg - 8 8 8 8

Dips - body weight - 8 8 8 8

Uplift - 32.5kg - 8 8 8 8

Weighted sit-up - 15kg - 8 8 8 8

LOWER BODY

Squat - 55kg/45kg/35kg - 8 8 8 4 6 6

Seated leg curl - 55kg - 8 8 8 8

Incline back extension - body weight - 8 8 8 8

Calf raise - 70Kg - 12 12 12 12

Russian Twists - 18Kg - 12 12 12 12

Hanging leg raise - body weight - 12 12 12 12