Early morning training before my kiddies wake up and the heat comes
You know Fridays are deadlift party days
Morning Workout
Friday 9 January 2026 at 05:04
Deadlift (Barbell)
Set 1: 30 kg × 15 reps
Set 2: 60 kg × 10 reps
Set 3: 100 kg × 6 reps
Set 4: 140 kg × 5 reps
Set 5: 180 kg × 3 reps
Set 6: 190 kg × 1 rep
Set 7: 200 kg × 3 reps
Lat Pulldown (Cable)
Set 1: 60 kg × 15 reps
Set 2: 80 kg × 11 reps
Set 3: 90 kg × 8 reps
Set 4: 80 kg × 10 reps
low row
Set 1: 80 kg × 12 reps
Set 2: 100 kg × 12 reps
Set 3: 110 kg × 12 reps
Set 4: 110 kg × 10 reps
Chest Fly (Band)
Set 1: +11.25 kg × 12 reps
Set 2: +13.75 kg × 15 reps
Set 3: +16.25 kg × 17 reps
Set 4: +18.75 kg × 8 reps
Iso-lateral Shoulder Press
Set 1: 80 kg × 10 reps
Set 2: 90 kg × 9 reps
Set 3: 90 kg × 9 reps
Seated Dip Plate Loade
Set 1: 100 kg × 14 reps
Set 2: 110 kg × 12 reps
Set 3: 120 kg × 10 reps
Reverse Fly (Cable)
Set 1: 7.5 kg × 15 reps
Set 2: 10 kg × 11 reps
Set 3: 10 kg × 11 reps
Lateral Raise (Cable)
Set 1: 7.5 kg × 15 reps
Set 2: 10 kg × 10 reps
Set 3: 10 kg × 8 reps
hurcles curls
Set 1: 12.5 kg × 12 reps
Set 2: 10 kg × 14 reps
Set 3: 10 kg × 15 reps
Hammer Curl (Dumbbell)
Set 1: 15 kg × 10 reps
Set 2: 15 kg × 13 reps
Set 3: 15 kg × 15 reps
You know Fridays are deadlift party days
Morning Workout
Friday 9 January 2026 at 05:04
Deadlift (Barbell)
Set 1: 30 kg × 15 reps
Set 2: 60 kg × 10 reps
Set 3: 100 kg × 6 reps
Set 4: 140 kg × 5 reps
Set 5: 180 kg × 3 reps
Set 6: 190 kg × 1 rep
Set 7: 200 kg × 3 reps
Lat Pulldown (Cable)
Set 1: 60 kg × 15 reps
Set 2: 80 kg × 11 reps
Set 3: 90 kg × 8 reps
Set 4: 80 kg × 10 reps
low row
Set 1: 80 kg × 12 reps
Set 2: 100 kg × 12 reps
Set 3: 110 kg × 12 reps
Set 4: 110 kg × 10 reps
Chest Fly (Band)
Set 1: +11.25 kg × 12 reps
Set 2: +13.75 kg × 15 reps
Set 3: +16.25 kg × 17 reps
Set 4: +18.75 kg × 8 reps
Iso-lateral Shoulder Press
Set 1: 80 kg × 10 reps
Set 2: 90 kg × 9 reps
Set 3: 90 kg × 9 reps
Seated Dip Plate Loade
Set 1: 100 kg × 14 reps
Set 2: 110 kg × 12 reps
Set 3: 120 kg × 10 reps
Reverse Fly (Cable)
Set 1: 7.5 kg × 15 reps
Set 2: 10 kg × 11 reps
Set 3: 10 kg × 11 reps
Lateral Raise (Cable)
Set 1: 7.5 kg × 15 reps
Set 2: 10 kg × 10 reps
Set 3: 10 kg × 8 reps
hurcles curls
Set 1: 12.5 kg × 12 reps
Set 2: 10 kg × 14 reps
Set 3: 10 kg × 15 reps
Hammer Curl (Dumbbell)
Set 1: 15 kg × 10 reps
Set 2: 15 kg × 13 reps
Set 3: 15 kg × 15 reps
