Author: David

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 9@18kg, 8, 6 (3-min rests)
• Decline bench sit ups: 10@5kg, 8, 4 (2-min rests)

Time: 42 minutes

Weight: 78.4kg (midday)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 5, 5 (2-min rests)
• Cable rows: 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10@23.75
• Cable kneeling twisting crunches: 16@23.75, 16, 16 (2-min rests)

Time: 48 minutes

Weight: 77.0kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 6@60kg, 2-min rest, 6, 3-min rest, 6
• Dumbbell chest press: 8@18kg, 7, 6 (3-min rests)
• Decline bench sit ups: 10@5kg, 9, 5 (2-min rests)

Time: 41 minutes

Weight: 77.1kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 7, 5 (2-min rests)
• Cable rows: 12@11.25, 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10
• Cable kneeling twisting crunches: 16@21.25, 16@23.75, 16@26.25 (2-min rests)

Time: 45 minutes

Weight: 78.3kg (evening)

• 20-min HIIT cycling program
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 9@8kg (3-min rests)
• Decline bench sit ups: 10@10kg, 8, 6@15kg

Weight: 77.2kg (morning)

• 20-min HIIT cycling program
• Dumbbell chest press: 7@24kg, 7@22kg, 7@20kg (3-min rests)
• Decline bench sit ups: 10@10kg, 8, 5@15kg

Weight: 76.4kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 10@60kg, 5@75kg, 5, 8 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 7@12kg (3-min rests)
• Decline bench sit ups: 12@5kg, 10@10kg, 5@15kg

Time: 45 minutes

Weight: 76.3kg (evening)

• 20-min HIIT cycling program
• Dumbbell chest press: 6@24kg, 7@22kg, 7@20kg (3-min rests)
• Decline bench sit ups: 12@5kg, 12@10kg

Weight: 76.5kg (evening)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 5@75kg, 5, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 5, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 18@36.25, 16, 16@33.75 (3-min rests)

Weight: 76.6kg (evening)

Time: 44 minutes

• 20-min HIIT cycling program
• Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)

Weight: 76.6kg (afternoon)