TUESDAY, (THURSDAY), FRIDAY
Chest
Flat Bench – Barbells – 100.0 kg (5×5)
Back
Sitting – Cable Machine [Lat-Pulldown] – 85.0 kg (5×5-6)
Shoulder
Seated – Dumbbells [Press] – 2 x 25.0 kg (5×4-5)
Biceps
Stationary – SZ Barre [Curls] – 43.5 kg (3×5-8) and 46.0 kg (2×5-8)
Triceps
Stationary – Cable Machine [Press] – 40.0 kg (5×5-6)
Legs
Sitting – Legs Press – 200.0 kg (5×6)
Abdomen
Crunches (60-80)
