Skip to content
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press: 10@20kg, 9, 8 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12ish (3-min rests)
Time: 46 min
Weight: 75.9kg
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 8@16kg (each side), 7, 7 (3-min rests)
- Decline bench situps: 12@14kg, 12, 8 (3-min rests)
- Pull ups, neutral grip: 6
Time: 36 minutes
Weight: 75.3 kg
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 9 (3-min rests between work sets)
- Dumbbell chest press: 9@20kg, 8, 9 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
Time: 46 minutes
Weight: 76.4 kg
- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 8@16kg (each side), 7, 6 (3-min rests)
- Decline bench situps: 12@12kg, 10, 10 (3-min rests)
Time: 47 minutes
Weight: 75.0 kg
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 9 (3-min rests between work sets)
- Dumbbell chest press: 8@20kg, 8, 7 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
Time: 46 minutes
Weight: 75.1 kg
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 7@17.5kg (each side), 4, 5@12.5 (3-min rests)
- Bench situps: 10@12.5kg (flat), 6@8kg (decline), 6@0kg (3-min rests)
- Assisted pull ups: one drop set
Time: 45 minutes
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 8@18kg (each side), 7, 5 (3-min rests)
- Decline bench situps: 12@14kg, 10, 10 (3-min rests)
Time: 44 minutes
Weight: 75.0 kg
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 6 (3-min rests between work sets)
- Dumbbell chest press: 4@24kg, 7@20kg, 7 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
Time: 45 minutes
Weight: 72.7 kg
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5@80, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 8@18kg (each side), 6, 6 (3-min rests)
- Decline bench situps: 10@14kg, 10, 10 (3-min rests)
Time: 44 minutes
Weight: 74.5 kg
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 6 (3-min rests between work sets)
- Dumbbell chest press: 6@24kg, 5, 5 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
- Tricep pull downs: drop set from 8
Time: 54 minutes
Weight: 75.6kg