Author: David

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@55kg, 5@70kg, 3-min rest, 5
• Dumbbell shoulder press, seated: 6@18kg, 7@16kg, 6@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9
• Lat pull down: 4@70kg

Weight: 79.3 kg (lunchtime)

Time: 38 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@95kg, 3-min rest, 5
• Dumbbell chest press: 9@22kg, 6@20kg, 7@18kg
• Cable machine ab crunches 9@36.25kg, 3-min, 9

Weight: 78.5 kg (morning)

Time: 39 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@55kg, 5@70kg, 3-min rest, 5
• Dumbbell shoulder press, seated: 5@18kg, 5.5@16kg, 6@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9
• Lat pull down: 8@60kg

Weight: 78.8kg (lunchtime)

Time: 39 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@95kg, 3-min rest, 5
• Cable machine ab crunches 10@36.25kg, 3-min, 9
• Dumbbell chest press: 9@22kg

Weight: 79.3 kg (lunchtime)

Time: 27 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@65kg, 3-min rest, 6
• Dumbbell shoulder press, seated: 7@18kg, 6@16kg, 6@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9
• Lat pull down: 8@60kg

Weight: 79.1 kg (morning)

Time: 35 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@90kg, 3-min rest, 7
• Cable machine ab crunches 10@36.25kg, 3-min, 9
• Dumbbell chest press: 8@22kg, 7@20kg, 7@18 (3-min rests)

Weight: 79.0 kg (morning)

Time: 37 minutes

• Barbell back squats: 12@15kg, 6@65kg, 3-min rest, 6
• Dumbbell shoulder press, seated: 6@18kg, 7@16kg, 5@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9

Weight: 79.0 kg (afternoon)

Time: 25 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@90kg, 3-min rest, 5
• Cable machine ab crunches 9@36.25kg, 2-min, 9
• Dumbbell chest press: 8@22kg, 7@20kg, 7@18 (3-min rests)

Weight: 79.8kg (evening)

Time: 39 minutes

• 5 min row machine
• Barbell back squats: 12@15kg, 6@55kg, 4-min rest, 8
• Dumbbell shoulder press, seated: 9@16kg, 6 (3-min rests)
• Cable machine ab crunches 9@36.25kg, 3-min rest, 9

Weight: 78.8kg (afternoon)

Time: 31 minutes

• 5 min row machine
• Cable machine ab crunches 9@36.25kg
• Straight leg dead lift, flat back: 12@15kg, 6@75kg, 2-min rest, 5@85kg, 3-min rest, 5
• Dumbbell chest press: 8@22kg, 7@20kg, 6@18 (3-min rests)
• Ab crunches: 9@36.25kg
• Lat pull down: 10@50, 3-min rest, 8@60kg
• Tabata, 1 riser

Weight: 78.8kg (evening)

Time: 47 minutes