17 Nov
Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10
18 Nov
Bench Press – 5 x 62.5kg, 5 x 72.5kg, 5 x 80kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg
21 Nov
Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 10
22 Nov
OHP – 3 x 45kg, 3 x 52.5kg, 3 x 57.5kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg
24 Nov
Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg(belt)
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10
25 Nov
Bench Press – 3 x 67.5kg, 3 x 75kg, 3 x 85kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 4.5kg
28 Nov
Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 125kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 12
29 Nov
OHP – 5 x 50kg, 3 x 55kg, 1 x 62.5kg
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 12 x 4.5kg