Day 1 / Week 16: 21-04-2010

Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
230 x 4
240 x 3


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
25 lbs x 15
10 x 13
25 x 13


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


Cardio: 20mins HIIT


Duration of training: 44mins

Notes:
- reset back 1 month