[Ireland]

Workout A Mon

Squat 3 by 5

Calf raise 3 by 15

Bench 3 by 5

Deadlift 5 by 1

DIPS 3 BY 15

Chin ups 5 - 4 - 2 (aiming for 15 times 3


Workout B Wed

Squat 3 by 5

Clean and snatch 5 by 1

Shoulder press 3 by 5

Dips same as A

chins up same as B

3 times a week, alternate between A and B

Bench 85 kg

Squat 60kg

Deadlift 120kg

Clean and snatch 50kg

Shoulder press 50 kg