14-09-13

Squats: 20kg, 5 reps x 2; 40kg, 5 reps; 60kg, 4 reps; 70kg, 4 reps x 3

Seated good mornings: 50kg, 12 reps x 2

Glute & ham raises: 15 reps x 3

Pullthroughs: 15 reps x 3

Bench press, + 14kg in chains: 20kg, 5 reps x 2; (to 2 boards) 30kg, 3 reps x 5

Single-arm dumbbell rows: 15kg, 10 reps x 2, 20 reps

Tricep pushdowns: 10kg, 10 reps, 20 reps

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