Squats
100 lbs x 5
125 x 5
150 x 5
175 x 5
205 x 3
150 x 8
Bench Press
60 lbs x 5
75 x 5
95 x 5
110 x 5
125 x 3
90 x 8
Barbell Rows
45 lbs x 5
55 x 5
70 x 5
80 x 5
95 x 3
70 x 8
Dips
BW x 8 x 3
Preacher's curl(each arm)
25 lbs x 10
30 x 10
30 x 5 + 25 x 5
One arm triceps extensions
20 lbs x 10
15 x 10
20 x 6 + 15 x 4
Cardio HIIT for 20 mins
Duration of training (does not include cardio): 57 mins
Notes:
- Suppose to workout yesterday, but... it was my annual veggie day... and yesh don't feel kinda energetic..no milk, no meat .... lol only nuts, and vegetarian stuff.... but yeah its a miracle that i'm still able to pr in squat today =D
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