Nicolas transformer

Goals:
- 2 plate overhead press (100kg)
- 3 plate bench press (140kg)
- 3 plate pull-up (60kg)
- 4 plate squat (180kg)
- 4 plate RDLs (180kg)
- 4 plate dips (100kg)
- full-stack pulldown, OHE, leg press, calf press, leg curl, CSR
- Lateral raise 30kg
- Incline curl 30kg

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push

Pull-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Single Arm Rear Delt Cable Fly

Hammer Curl (Cable)

Bayesian Curl

Preacher Curl (Dumbbell)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Legs

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