16 Mar
Power Cleans – 3 x 75kg, 3 x 80kg
Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
Back Squat – 5 x 10 x 65kg
Rack Hold – 12 secs x 110kg, 9 secs x 120kg
Ab Circuit – 7 mins 26 secs
17 Mar
Bench Press – 5 x 65kg, 5 x 75kg, 5 x 85kg
OHP – 5 x 10 x 35kg
Bent Over Rows – 5 x 10 x 60kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 10 x 12.5kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 6kg
19 Mar
Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
Hex DL – 5 x 10 x 75kg
Hanging L-Sit – 5 x 10
20 Mar
OHP – 3 x 47.5kg, 3 x 55kg, 3 x 60kg
Bench Press – 5 x 10 x 50kg
Towel Chin Ups – 3 x 8, 1 x 6, 1 x 5
EZ Reverse Curl – 3 x 10 x 26kg
EZ Skull CRushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 6kg
26 Mar
Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg
Back Squat – 5 x 10 x 65kg
Bench Press – 3 x 70kg, 3 x 80kg, 3 x 90kg
OHP – 5 x 10 x 35kg
Bent Over Row – 5 x 10 x 60kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 10 x 12.5kg
Skull Crushers – 3 x 10 x 33.5kg
Rear Delt Raise – 3 x 10 x 6kg
Hanging L-Sit – 4 x 10
29 Mar
Bench Press – 5 x 75kg, 3 x 85kg, 1 x 95kg
Incline Bench – 6,8,4 x 70kg
OHP – 8,8,6, x 47.5kg
Chest Dips – 7,8,9
EZ Reverse Curl – 3 x 10 x 26kg
Skull Crushers – 5,7 x 36kg, 8 x 31kg
30 Mar
Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
Back Squats – 8 x 80kg, 8 x 85kg, 8 x 90kg
Bent Over Row – 2 x 8 x 60kg, 8 x 65kg
Towel Chin Ups – 8,5,6 x 5kg
Narrow BB Curl – 3 x 8 x 31kg
Abs
BB Wrist Curls Flexor 4 x 25kg x max
DB Wrist Curls Extensor 4 x 4.5kg x max