7/10
Treadmill 20mins
Speed squats 65*2*8
Speed bench 65*2*8
Speed sumo deads 75*2*8
Dips 50*5*3
DB shoulder press 30*8*4
ss/ DB hammer curls 20*10*4
Kneeling abs 14*4
ss/ DB overhead tri’s 12.5*10*4
DB conc curls 15*8*4
9/10
Squats 140*5, 140*5 ( belt) 150*5 ( light wraps)
Pause squats (blue band) 80*3*4
Front squats 100*3*4
Tricep bar rows 95*5*4
BB goodmornings 60*5*4
Hang cleans 75*3*2
10/10
Bike 20mins
BB bench 130*5,5,4
Tricep bar 110*5, 115*5, 117.5*5,4
Cable rows 85*5*4
Single arm db press 45*5*4
Dips 40*5,4
Ab wheel 10*4