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For 58 kg body weight, all in kg. Pick a weight where the last rep is hard but clean, with 1–2 reps left in the tank. Machine stacks differ between gyms, so treat week 1 as a test week.
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| Exercise | Beginner | Intermediate |
|---|---|---|
| Lat pulldown | 30–35 | 45–55 |
| Seated cable row | 30–35 | 45–55 |
| Chest-supported / machine row | 20–30 | 40–50 |
| Machine high row | 25–35 | 45–55 |
| Machine chest press | 25–35 | 45–55 |
| Pec deck | 20–30 | 40–50 |
| Reverse pec deck | 15–20 | 25–35 |
| Leg press (plates added) | 60–80 | 120–160 |
| Lying leg curl | 20–25 | 30–40 |
| Cable crunch | 20–25 | 35–45 |
| Exercise | Beginner | Intermediate |
|---|---|---|
| Straight-arm pulldown | 10–15 | 20–25 |
| Face pull (rope) | 10–15 | 20–25 |
| Rope pushdown | 15–20 | 25–30 |
| Overhead cable extension | 10–15 | 20–25 |
| Cable curl | 15–20 | 25–30 |
| Kneeling 1-arm pulldown (per arm) | 10–15 | 20–25 |
| Cable fly / crossover (per side) | 5–7.5 | 10–12.5 |
| Cable lateral raise (per side) | 2.5–5 | 5–7.5 |
| Rear delt cable fly (per side) | 2.5–5 | 5–7.5 |
| Exercise | Beginner | Intermediate |
|---|---|---|
| Incline barbell bench | 30–40 | 50–65 |
| Dumbbell press (each hand) | 12–16 | 20–26 |
| DB shoulder press (each hand) | 10–12 | 16–20 |
| DB lateral raise (each hand) | 4–6 | 8–10 |
| Back squat | 40–50 | 70–90 |
| Romanian deadlift | 40–50 | 70–90 |
| Deadlift | 60–70 | 100–120 |
| Kettlebell swing | 12–16 | 20–24 |
Pull-ups and dips: body weight until you get 10 clean reps, then add weight.