Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8
Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 3
110 x 8
Barbell Rows
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 3
80 x 8
Dips
BW x 13 x 3
Preacher's curl
30 lbs x 13
35 x 11 + 30 x 3
40 x 3 + 30 x 5
One arm triceps extensions
25 lbs x 7
15 x 12
20 x 7 + 15 x 4
Cardio HIIT for 15 mins
Duration of training (does not include cardio): 63 mins
Notes:
- able to fight my brain on squats, now, wednesday FTW
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