Squat: 95kg x 8 reps x 1 set, 110 x 8 reps x 3 sets!
Bench Press: 50 x 8 reps x 1 set, 60 x 8 reps x 3 sets! Dumbbell Incline Press: 5 sets x 10 x 35 lbs! Bicep Curls w/Barbell: 55 x 8 reps x 4 sets! Bicep Hammer Curls w/DB: 25 x 10 reps x 4 sets! Squat: 102.5kg x 6 reps x 4 sets! Abs: Planks x 2 sets x 45 secs, 50 Roman Chairs!
! DAY 2! !
Deadlift on Plate: 90kg x 8 x 1 set, 110kg x 8 reps x 3 sets!
Bent Over Row: 135 x 8 x 4 sets! Lat Pulldowns w/Band: 4 sets x 10 reps! Seated Row: 4 sets x 10 reps! Deadlift w/Weights on Blocks: 100kg x 8, 120kg x 6, 135kg x 5 x 4 sets! Goodmornings: 95 lbs. x 8, 115 x 8 x 2 sets, 135 x 8 x 2 sets! Abs!
! DAY 3! !
Deficit Deadlift Standing on Block: 90kg x 4 x 4 sets!
Close Grip Bench: 55kg x 6, 60kg x 6 x 4 sets! French Press w/Barbell: 5 sets x 8 reps! French Press w/DB: 5 sets x 8 reps! Tricep Band Pushdowns w/1second hold: 5 x 10! Wide Squats w/Slight Pause: 100kg x 5 x 3 sets! Leg Extensions: 5 x 12! Leg Curls: 4 x 12! Abs