Standing Barbell Overhead Press
10 reps
+20 kg
10 reps
+20 kg
10 reps
+25 kg
8 reps
+30 kg
6 reps
+30 kg
Pull Up
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
Close-Grip Chin Up
10 reps
9 reps
8 reps
7 reps
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps