Category: Uncategorized

Leg curl machine: 12@36kg, 10@43kg, 2-min rest, 10

Leg extension machine: 12@36kg, 10@43kg, 2-min rest, 11

Compound row machine: 12@23kg, 12@36kg, 2-min rest, 12@43kg, rest, 10@50kg

Ab machine: 12@30, 8@36kg, 2-min rest, 8

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 10@45kg, 3-min rest, 10
• Dumbbell shoulder press, seated: 9@14kg, 8 (3-min rests)
• Lat pull-down machine: 12@36kg, 12@41, 2-min rest, 10@45kg
• Cable machine ab crunches 12@26.25kg, 2-min rest, 11
• Tabata

Weight: 78.6 kg (afternoon)

Time: 55 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 10@40kg, 3-min rest, 12
• Dumbbell chest press: 11@18kg, 6, 8@14 (3-min rests)
• Cable machine ab crunches 12@26.25kg, 3-min rest, 12
• Cable rows: 12@35kg, 2-min rest, 12

Weight:80.0  kg (evening)

Time: minutes 35 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 10@35kg, 3-min rest, 10@40kg
• Dumbbell shoulder press, seated: 9@14kg, 8 (3-min rests)
• Lat pull-down: 12@27kg, 12@35, 2-min rest, 10@42kg
• Cable machine ab crunches 12@25kg, 2-min rest, 10

Weight: 78.9 kg (afternoon)

Time: 56 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 10@35kg, 3-min rest, 10
• Dumbbell chest press: 12@16kg, 9 (2-min rests)
• Cable machine ab crunches 12@23.75kg, 2-min rest, 12
• Cable rows: 12@35kg, 2-min rest, 12
• Tabata?

Weight: 79.8 kg (evening)

Time: 40 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 10@32kg, 2-min rest, 10
• Dumbbell shoulder press, seated: 8@14kg, 8@12kg (2-min rests)
• Cable machine ab crunches 12@21.25kg, 2-min rest, 12
• Cable rows: 12@27kg, 12@35kg

Weight: 80.0 kg (afternoon)

Time: 30 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@32kg, 3-min rest, 10
• Dumbbell chest press: 10@16kg, 8 (2-min rests)
• Cable machine ab crunches 12@21.25kg, 2-min rest, 12

Weight: 79.7 kg (afternoon)

Time: 50 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@30kg, 3-min rest, 12@45kg
• Assisted pull-ups: 7@45kg, 3-min rest, 6@54kg
• Dumbbell chest press: 10@18kg, 6@18kg (2-min rests)
• Cable machine ab crunches 12@23.75kg, 2-min rest, 12
• Tabata, one riser

Weight: 79.3 kg (morning)

Time: 43 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@30kg, 3-min rest, 12@40kg, rest, 12
• Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 3-min rest, 6, rest, 4
• Assisted pull-ups: 7@45kg
• Cable machine ab crunches 12@21.25kg, 2-min rest, 12
• Tabata

Weight: 79.3kg (afternoon)

Time: 47 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@32kg, 3-min rest, 10@40kg
• Dumbbell chest press: 8@18kg, 6@18kg (2-min rests)
• Assisted pull-ups: 5@45kg, 3-min rest, 6@54kg
• Cable machine ab crunches 12@18.75kg, 2-min rest, 12
• Tabata

Weight: 78.8 kg (morning)

Time:43  minutes