Day 1 / Week 9: 24-02-2010

Squats
105 lbs x 5
130 x 5
155 x 5
185 x 5
210 x 5


Bench Press
65 lbs x 5
80 x 5
100 x 5
115 x 5
130 x 5


Barbell Row
50 lbs x 5
60 x 5
70 x 5
85 x 5
95 x 5


Weighted Hyperextensions
35 lbs x 12
35 x 12
25 x 12


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
35 x 20


Cardio: 25mins HIIT


Duration of training: 42mins

Notes:
- Close cut for 210lbs squat