Squats
120 lbs x 5
150 x 5
180 x 5
210 x 5
250 x 3
180 x 8
Bench Press
75 lbs x 5
95 x 5
115 x 5
130 x 5
155 x 3
115 x 8
Barbell Rows
55 lbs x 5
70 x 5
80 x 5
95 x 5
110 x 3
80 x 8
Dips
BW x 12 x 3
Preacher's curl
30 lbs x 12
35 x 12
40 x 8 + 30 x4
One arm triceps extensions
20 lbs x 12
15 x 12
25 x 7 + 20 x 5
Cardio HIIT for 0 mins
Duration of training (does not include cardio): 69 mins
Notes:
- was in a rush, thus another bad day... sigh..
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