Squats
95 lbs x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8
Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 3
90 x 8
Barbell Rows
45 lbs x 5
55 x 5
65 x 5
80 x 5
90 x 3
65 x 8
Dips
BW x 8 x 3 <--- suddenly its hard as heck again, daym.... time to add some pushupsz
Preacher's curl(each arm)
25 lbs x 10
30 x 10
35 x 5 + 30 x 5
One arm triceps extensions
20 lbs x 8
15 x 10
20 x 5 + 15 x 5
Cardio HIIT for 20 mins
Duration of training (does not include cardio): 55 mins
Notes:
- Jeng jeng jeng, 5 mins of lesser intensity
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