Barbell back squats: 12@20kg, 7@70kg, 3-min rest, 7, rest, 6
Shoulder press, seated: 10@16kg, min rest, 6, 3-min rest, 6@14kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12, 3-min rest, 12
bicep machine: 10@29kg
Weight: 83.3kg (morning)
Barbell back squats: 12@20kg, 7@70kg, 3-min rest, 7, rest, 6
Shoulder press, seated: 10@16kg, min rest, 6, 3-min rest, 6@14kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12, 3-min rest, 12
bicep machine: 10@29kg
Weight: 83.3kg (morning)