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- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 7@12kg, 6 (3-min rests)
- Cable rows: 10@38.75, 3-min rest, 10, rest, 10
Time: 48 minutes
Weight: 75.5kg (morning)
- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@75kg, 5, 5 (3-min rests between work sets)
- Decline bench sit ups: 7@15kg, 7, 7 (3-min rests)
- Dumbbell chest press: 9@20kg, 8, 6 (3-min rests)
Time: 44 minutes
Weight: 75.5kg (morning)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 6@12kg, 6 (3-min rests)
- Cable rows: 10@36.25, 3-min rest, 10, rest, 10
- Decline bench sit ups: 10@15kg, 8, 5 (3-min rests)
Time: 56 minutes
Weight: 75.5kg (morning)
- 5 min row machine
- Barbell back squats: 12@20kg, 10@50kg, 5@70kg, 5, 8 (3-min rests between work sets)
- Decline bench sit ups: 7@15kg, 7, 7 (3-min rests)
- Dumbbell chest press: 9@20kg, 8, 6 (3-min rests)
Time: 44 minutes
Weight: 74.9kg (evening)
- 5 min row machine
- Seated leg press (seat height 6): 12@25, 12@35, 12@45, 12@55, 10@65, 9@75, 8@85, 8@95, 7@105, 7@115, 3-min rest, 10, rest, 10
- Decline bench sit ups: 10@10kg, 9, 8 (3-min rests)
- Dumbbell chest press: 9@20kg, 8, 7 (3-min rests)
Time: 50 minutes
Weight: 74.4kg (morning)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 8, 6, 6@12kg (3-min rests)
- Cable rows: 10@36.25, 3-min rest, 10, rest, 12
- Decline bench sit ups: 10@10kg, 9, 8 (3-min rests)
Time: 56 minutes
Weight: 76.6kg (evening)
- 5 min row machine
- Barbell back squats: 12@20kg, 10@50kg, 5@70kg, 5, 8 (3-min rests between work sets)
- Dumbbell chest press: 9@20kg, 7, 5 (3-min rests)
- Decline bench sit ups: 9@10kg, 8, 7 (3-min rests)
Time: 45 minutes
Weight: 74.3kg (morning)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 6 (3-min rests)
- Cable rows: 10@31.25, 3-min rest, 10@36.25, rest, 12
- Decline bench sit ups: 10@10kg, 8, 7 (3-min rests)
Time: 57 minutes
Weight: 76.8 (evening)
- 5 min row machine
- Barbell back squats: 12@20kg, 10@50kg, 5@70kg, 5, 8 (3-min rests between work sets)
- Dumbbell chest press: 9@20kg, 8, 5 (3-min rests)
- Decline bench sit ups: 9@10kg, 7, 6 (3-min rests)
Time: 45 minutes
Weight: 76.2kg (morning)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 5, 6@12kg (3-min rests)
- Cable rows: 10@31.5, 3-min rest, 10@35, rest, 10
- Decline bench sit ups: 8@10kg, 7, 5 (3-min rests)
Time: 53 minutes
Weight: 76.6kg (morning)
