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- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 4, 4
- Dumbbell shoulder press (seated): 11@10kg (each side), 10, 9
- Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
Time: 35 minutes
Weight: 70.4 kg
- 2 drop sets of assisted dips, wide grip, new machine
- 2 drop sets of assisted pull ups, neutral grip
- Bicep machine: drop set starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 31 minutes
Weight: 69.9 kg
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 6, 7@12kg
- Seated rows, wide grip: 9@42kg, 8, 7, 6
Time: 43 minutes
Weight: 69.3kg
- 5 min row machine
- Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 9
- Seated rows, wide grip: 8@42kg, 7, 6, 8
- Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 51 minutes
Weight: 70.1 kg
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@85kg, 3, 4
- Drop set of assisted dips, wide grip, new machine
- Drop set of assisted pull ups, neutral grip
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 40 minutes
Weight: 70.0 kg
- 5 min row machine
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 8
- Ab crunch machine (seat height 4): 18@30kg, 16, 14
- Seated rows, wide grip: 11@35kg+extra, 10, 9, 9
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 42 min
Weight: 71.4 kg
- 5 min row machine
- Kettle ball swings 2x45s@12kg, 4x45s@20kg
- 2 super sets of drop sets
- Assisted dips, wide grip, new machine
- Assisted pull ups, neutral grip
- Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
- Bicep machine: 1 drop set starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 62 minutes
Weight: 70.8kg
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 6, 5
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 6
- Ab crunch machine (seat height 4): 18@30kg, 16, 14
- Seated rows, wide grip: 11@35kg, 10, 9, 8
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Weight: 70.5 kg
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 8
Time: 30 minutes
Weight: 71.2 kg
- 5 min row machine
- 2 super sets of drop sets
- Assisted dips, wide grip, new machine
- Assisted pull ups, neutral grip
- Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
Time: 35 minutes
Weight: 71.6 kg