Tuesday 13 May 2014Bench Press (kg) warmup5 x 904 x 1103 x 1301 x 1401 x 1451 x 150 9 x 1104 x 110 Bent Over Row 4 sets of 6 with 90kg Incline Bench Press 4 sets of 9 with 70kg  Pulldown 4 sets of 10  Pec Deck 3 sets of 10  Triceps Pushdown 2 sets of 15 Dumbbell …

Monday 13 May 2014Low Bar Squat (kg) warmup5 x 1004 x 1203 x 1402 x 1605 x 1801 x 200 15 x 1007 x 100 GoodMornings (kg) 4 sets of 10 x 90 Leg Press (kg) 4 sets of 15 x 320 Leg Curls  4 sets 12 reps Leg Extension 4 sets 12 reps  Calves 4 sets 15 reps Abs …

Squat 3 sets of 3 with 170kg Goodmornings 4 sets of 10 with 100kg Bench Press 110 x 5140 x 33 sets of 4 with 110 kg Bent Over Row 3 sets of 6 with 90kg Incline Bench Press 3 sets of 6 with 80kg Chinups 3 sets of 6 with BW Overhead Press 3 sets of 5 with 60kg …

Friday 2 April 2014Bench Press (kg) warmup3 x 1005 x 120 3 sets of 3 with 1354 sets of 10 with 80 Incline Dumbbell Press 4 sets of 10 with 60lbs Pec Deck 3 sets of 10  Triceps Pushdown 5 sets of 20 Triceps Machine 3 sets of 10 Barbell Curl 2 sets Cardio: 15′ Elliptical