Barbell back squats: 12@20kg, 10@40kg, 3-min rest, 10, rest, 10
Chest press, dumbbells: 9@22kg, 3-min rest, 7@20kg, rest, 7@18kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 12@27kg
Weight: 83.1kg (morning)
Barbell back squats: 12@20kg, 10@40kg, 3-min rest, 10, rest, 10
Chest press, dumbbells: 9@22kg, 3-min rest, 7@20kg, rest, 7@18kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 12@27kg
Weight: 83.1kg (morning)