Category: Uncategorized

• 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)

• 5 min row machine
• leg extension machine: 12@39kg, 2-min rest, 10@48kg, 3-min rest, 9@57kg
• assisted pull ups: 7@45kg, 3-min rest, 6, 5
• Decline bench sit ups: 8@10kg, 5@10kg, 5@5kg (3-min rests)
• Dumbbell chest press: 8@20kg, 5 (3-min rests)

Time: 41 minutes

Weight: 80.0kg (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, 5
• Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 3-min rest, 7, 5@12kg
• Decline bench sit ups: 6@10kg, 3-min rest, 8

Time: 45 minutes

Weight: 80.4kg (morning)

• 5 min row machine
• leg extension machine: 12@29kg, 3-min rest, 12, rest, 12@39kg, rest, 10@48kg
• Decline bench sit ups: 12@5kg, 9, 6 (3-min rests)
• Dumbbell chest press: 8@20kg, 6, 5 (3-min rests)

Time: 49 minutes

Weight: 80.5kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows (seated, narrow handle): 10@40, 7@47, 3-min rest, 8, 3-min rest, 10
• Dumbbell shoulder press (machine): 10@26kg (both sides), 3-min rest, 10, 10
• Decline bench sit ups: 11@5kg, 3-min rest, 8

Time: 54 minutes

Weight: 80.8kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests)
• Decline bench sit ups: 11@5kg, 9, 5 (3-min rests)
• Dumbbell chest press: 8@20kg, 6, 5 (3-min rests)

Time: 48 minutes

Weight: 81.8kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows (seated, narrow handle): 10@40, 6@47, 3-min rest, 8, 3-min rest, 9
• Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 3-min rest, 7
• Decline bench sit ups: 11@5kg

Time: 43 minutes

Weight: 81.0kg (afternoon)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests)
• Decline bench sit ups: 10@5kg, 9, 4 (3-min rests)
• Dumbbell chest press: 8@20kg, 6, 5 (3-min rests)

Time: 45 minutes

Weight: 81.6kg (afternoon)

• 5 min row machine
• Cable rows (seated, rope): 10@40, 6@47, 3-min rest, 7, 3-min rest, 7
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Decline bench sit ups: 10@5kg, 8, 5 (3-min rests)
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side)

Weight: 80.9 kg (morning)

Time: 47 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 8 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 6 (3-min rests)
• Dumbbell chest press: 7@20kg, 6 (3-min rests)

Time: 42 minutes

Weight: 81.1kg (morning)