1 Nov
OHP – 5 x 47.5kg, 3 x 52.5kg, 1 x 60kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg
3 Nov
Hex DL – 5 x 110kg, 3 x 125kg, 1 x 137.5kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10
4 Nov
Bench Press – 5 x 70kg, 3 x 80kg, 1 x 90kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 65kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg
7 Nov
Hex DL – 5 x 10 x 102.5kg
V-Sits – 5 x 10
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
Rowing Machine – 10 x 250m (1 min)
Burpee Tabata – 4 mins (53 total)
10 Nov
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10
OHP – 5 x 10 x 42.5kg
11 Nov
Bent Over Rows – 5 x 10 x 65kg
Rear Delt Raise – 3 x 10 x 4.5kg
Rowing Machine – 10 x 250m (1 min)
14 Nov
Back Squats – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 10
15 Nov
OHP – 5 x 42.5kg, 5 x 47.5kg, 5 x 55kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg