Straight leg dead-lift, flat back: 12@20kg, 8@60kg, 6@85kg, 3-min rest, 5, 3-min rest, 4
Chest press, dumbbells: 10@22kg, 3-min rest, 6@22kg, rest, 7@18kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 12@27kg
Weight: 82.5kg (morning)
Straight leg dead-lift, flat back: 12@20kg, 8@60kg, 6@85kg, 3-min rest, 5, 3-min rest, 4
Chest press, dumbbells: 10@22kg, 3-min rest, 6@22kg, rest, 7@18kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 12@27kg
Weight: 82.5kg (morning)