Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@75kg, 3-min rest, 7
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Assisted pull-ups: 6@40kg
Bicep machine: 10@14kg
Weight: 82.5kg (late morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@75kg, 3-min rest, 7
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Assisted pull-ups: 6@40kg
Bicep machine: 10@14kg
Weight: 82.5kg (late morning)