Non ricordo dove è, ma c'è un post di Corvette (se non sbaglio) che mi ero salvato però non ci sono esattamente gli esercizi che volevi sapere tu tranne la panca stretta:

• Front squat and close-grip bench press — 90 %
• Hang clean — 81 %
• Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 77.3 %
• Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 72 %
• Dumbbell overhead press (two dumbbell total) — 58.4 %
• Hammer curl (two dumbbell total) — 56.6 %
• Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (two dumbbell total) — 54 %
• Bulgarian squat (weighted) — 49.4 %
• Lunge (weighted), split squat (weighted), and press-down — 45 %
• E-Z bar skull crusher — 43 %
• Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 39.5 %
• Seated calf raise and pec fly (two dumbbell total) — 36 %
• Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 23.3 %
• Back squat — 128 %
• Deadlift — 179 %

Edit: era pure in sticky https://www.bbhomepage.com/forum/showthread.php?t=20898