Objectives

In this post, I just want to write out the exercises for which I go to the gym, and want to set standards for them, so then when I achieve them, I can switch to the bodyweight alternative I want, and carry on from there.

1. Weighted Pull Ups-
Sets of 8 with 20 kgs (25% bodyweight), on both major movements
To be replaced with- Uneven Chin Ups and close grip overhand pull ups. Also the rowing variation that will be added will cover all sides (once the bent over Row standard will be achieved).
Which brings us to-

2. Bent Over Rows-
Sets of 15 with a pause at the top, with a set performed with hands wide, with 80 Kgs (bodyweight).
To be replaced with- Backward leaning, overhand grip, pull up to lower abdomen, to be performed with an overhand grip.

3. Military Press-
Sets of 9 with 64 kgs (80% Bodyweight)- STRICT.
To be replaced with headstand push ups.

4. Lying Leg Curls-
Sets of 8 with 10 plates on the stack.
To be replaced with ham Glute Raises