Category: Uncategorized

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5 (5-min rest between work sets)
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
• Cable machine crunches: 10@17.5, 3-min rest, 12

Time: 44 minutes

Weight: 79.7 kg (afternoon)

• 5 min row machine
• Leg extension machine: 9@75kg, 2-min rest, 9@93kg, 3-min rest, 9@93kg, rest, 9@93kg
• Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 6
• Decline bench sit ups: 9@10kg
• Assisted pull ups: 8@36kg, 3-min rest, 7@45kg

Time: 47 minutes

Weight: 78.8 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)

Time: 37 minutes

Weight: 78.5 kg (morning)

• 5 min row machine
• Leg extension machine: 9@66kg, 2-min rest, 9@84kg, 3-min rest, 9@84kg, rest, 9@84kg
• Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 6, rest, 6@12kg
• Assisted pull ups: 7@36kg, 3-min rest, 7@45kg
• Decline bench sit ups: 9@10kg

Time: 40 minutes

Weight: 79.3 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
• Assisted pull ups: 7@45kg, 3-min rest, 6
• Decline bench sit ups: 8@10kg

Time: 45 minutes

Weight: 79.0kg (morning)

• 5 min row machine
• Leg extension machine: 9@57kg, 2-min rest, 9@66kg, 3-min rest, 9@75kg, rest, 9@84kg
• Dumbbell shoulder press (seated, fixed bench): 7@16kg (each side), 3-min rest, 6, 6@12kg
• Assisted pull ups: 7@36kg, 3-min rest, 7@45kg, 3-min rest, 5
• Decline bench sit ups: 7@10kg

Time: 50 minutes

Weight: 78.7kg (morning)

• 5 min row machine
• Leg extension machine: 9@57kg, 2-min rest, 9@66kg, 3-min rest, 9@75kg, rest, 9
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
• Assisted pull ups: 8@45kg, 3-min rest, 6ish
• Decline bench sit ups: 7@10kg

Time: 48 minutes

Weight: 79.8kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, fixed bench): 7@16kg (each side), 3-min rest, 6, 6@12kg
• Assisted pull ups: 8@45kg, 3-min rest, 6
• Decline bench sit ups: 6@10kg, 3-min rest, 8

Time: 51 minutes

Weight: 79.0kg (morning)

• 5 min row machine
• Leg extension machine: 10@48kg, 2-min rest, 9@57kg, 3-min rest, 9@66kg
• assisted pull ups: 7@45kg, 3-min rest, 6, 7ish
• Dumbbell chest press: 6@20kg, 5, 7@16kg (3-min rests)

Time: 39 minutes

Weight: 79.2kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• assisted pull ups: 7@45kg, 3-min rest, 6, 6
• Dumbbell shoulder press (machine): 10@35kg (both sides), 2-min rest, 9, 6

Time: 46 minutes

Weight: 79.8kg (afternoon)