Squats
95 lbs x 5
120 x 5
145 x 5
170 x 5
195 x 5
Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
120 x 5
Barbell Row
45 lbs x 5
55 x 5
65 x 5
80 x 5
90 x 5
Weighted Hyperextensions
25 lbs x 12
35 x 12
25 x 12
Weighted Situps
10 lbs x 15
25 x 15
10 x 15 x 2
Cardio: 15mins HIIT
Duration of training: 41mins
Notes:
- Now we see intensity drops, need to watch up more... but of course when volume increases intensity would drop slightly... again no excuse to lower intensity whenever possible, must keep it high!
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