Weng Kian Dot Com

[...] Back Squat 3x 54 3x 61.5 10x 69.5 3×10 @ 46.5 Peterson Step Ups 3×10 @41 5 Rounds: L-Sit and [...]

[...] Bodyweight: 64.2KG Back Squat 5×5 @76KG Press 5×5 @42KG Deadlift 1×5 @108KG (2 Reps) Pull Ups 5×3 @2KG [...]

[...] Bodyweight: 63KG Back Squat 5×5 @64KG Press 5×5 @38KG Deadlift 1×5 @96KG Pull Ups 7,7,7 [...]

[...] Bodyweight: 63.6KG Back Squat 5×5 @66KG Bench Press 5×5 @46KG Barbell Rows 5×5 @46KG Bar Dips 3×5 @3KG [...]

[...] Bench Press 3x 44 3x 50.5 11x 56.5 5 Rounds 15 Push Ups 10 Bar Dips [...]

[...] Bodyweight: 61.8 Back Squat 5×5 @46KG Bench Press 5×5 @36KG Barbell Row 5×5 @38KG Bar Dips 3×8 [...]

[...] Bodyweight: 62.3KG Back Squat 5×5 @74.5KG Bench Press 5×5 @51KG Barbell Rows 5×5 @51KG Bar Dips 3×5 @8KG [...]

[...] Bodyweight: 62.7KG Back Squat 5×5 @73.5KG Bench Press 5×5 @49KG Barbell Rows 5×5 @49KG Bar Dips 3×5 @7KG [...]

[...] Bodyweight: 63KG Back Squats 5×5 @55KG Bench Press 5×5 @40KG Barbell Row 5×5 @40KG Bar Dips 3×10 [...]

[...] Bodyweight: 64KG Back Squat 5×5 @58KG Bench Press 5×5 @42KG Barbell Row 5×5 @42KG Bar Dips 3×6 @1KG [...]

[...] Bodyweight: 63.4 Back Squat 5×5 @62KG Bench Press 5×5 @44KG Barbell Rows 5×5 @44KG Bar Dips 3×5 @2KG [...]

[...] Bodyweight: 63.7KG Back Squat 5×5 @70KG Bench Press 5×5 @48KG Barbell Rows 5×5 @48KG Bar Dips 3×5 @4KG [...]

[...] Bodyweight: 63.4KG Back Squat 5×5 @74KG Bench Press 5×5 @50KG Barbell Rows 5×5 @50KG Bar Dips 3×5 @5KG [...]

[...] a week flu, weight deload by 10% Bodyweight: 62.5KG Back Squat 5×5 @70KG Bench Press 5×5 @45KG Barbell Rows 5×5 @45KG Bar Dips 3×5 @5KG [...]

[...] Bodyweight: 63.1KG Back Squat 5×5 @72.5KG Bench Press 5×5 @47KG Barbell Rows 5×5 @47KG Bar Dips 3×5 @6KG [...]

[...] Bodyweight: 63.4KG Back Squat 5×5 @75.5KG Bench Press 5×5 @53KG Barbell Rows 5×5 @53KG Bar Dips 3×5 @9KG [...]

[...] Bench Press 3x 45.5 3x 52 8x 58.5 DB Bench Press 5×12 @ 40lbs 3×5 Slow Push Ups 5 Sec Up, 5 Sec Down [...]

[...] Bench Press 5x 49 3x 55.5 6x 62 DB Bench Press 5×7 @ 45lbs 4 Rounds: 15 Push Ups 20 Crunches 10 Dips 20 Crunches [...]

[...] Bench Press 3x 50 3x 54 6x 61 5 Rounds: 8 DB Bench Press @45lbs 8 Pull Ups [...]

[...] Bench Press 5x 50.5 3x 57.5 5x 64 5 Rounds 9 DB Bench Press @45lbs 5 Weighted Pull Ups @2.5KG 2 Rounds 10 Ring Rows 3 Resistance Push Ups [...]

[...] 5 Rounds: 5x LXJ Raises @ 5KGs 10x DB Press @ 25lbs 5 Rounds: 5 Chin Ups 6-10 Reps, Tricep Extensions [...]

[...] 10 Rounds: 20 Renegade Rows (10 L, 10 R) 30 Crunches 5×5 Dragonfly Sit Ups 5×10 DB Press @10KG [...]

[...] 8 Rounds: 10 DB Press @ 10KG 10 Hammer Curls @7KG 10 Tricep Extensions @7KG [...]

[...] 8 Rounds: 8 DB Press 8 Lat Pull Downs 5x 20 Crunches @10KG Med Ball [...]

[...] Bench Press 5x 45.5 5x 52.5 10x 59.5 5 Rounds Of: 9 DB Bench Press @45LBs 5 Weighted Pull Ups @5KG [...]

[...] Bench Press 5x 49 3x 56 5x 63 5 Rounds: 10 DB Bench Press @45lbs 5 Weighted Pull Ups @6KG [...]

[...] Bench Press 5x 50.5 3x 57.5 5x 64 5 Rounds 9 DB Bench Press @45lbs 5 Weighted Pull Ups @2.5KG 2 Rounds 10 Ring Rows 3 Resistance Push Ups [...]

[...] 5 Rounds 7 DB Bench @ 45lbs 7 Pull Ups 3 Rounds: 15 Crunches 15 Side Crunches (L & R) 15 Reverse Crunches [...]

[...] 5 x 35sec Hollow Hold 100 Crunches 100 Reverse Crunches 500m Row @ 2:00 w/ Elevation Mask 12,000ft [...]

[...] Back Squat 5×10 @45KG 100 Reverse Crunches [...]