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Push-ups full 2 x 8
Lying Stability Ball Crunch 2 x 15
BB Bent-over Row 16kg 2 x 14
BB Military Press 16kg 2 x 5
BB Upright Row 16kg 2 x 8
BB Shrug 16kg 2 x 9
Lunge 2 x 8
BB Straight-back Straight-leg Deadlift 16kg 2 x 12
DB Kickbacks 9kg 1 x 9, 1 x 11
DB Concentration Curl 6kg 1 x 13, 1 x 10
DB Hammer Curl 6kg 2 x 7
Push-ups full 2 x 8
Lying Stability Ball Crunch 3 x 15
BB Bent-over Row 16kg 2 x 15
BB Military Press 16kg 1 x 6, 1 x 5
BB Upright Row 16kg 2 x 9
BB Shrug 16kg 1 x 14, 1 x 15
Lunge 1 x 9, 1 x 8
BB Straight-back Straight-leg Deadlift 18.5kg 1 x 12, 1 x 10
BB Standing Calf Raise 18.5kg 2 x 15
DB Kickbacks 9kg 1 x 9, 1 x 10
DB Concentration Curl 9kg 1 x 2 ( ), 6kg 1 x 12
DB Hammer Curl 6kg 2 x 7
Push-ups full 1 x 10, 2 x 8
Lying Stability Ball Crunch 3 x 20
BB Bent-over Row 18.5kg 2 x 15
BB Shrug 18.5kg 2 x 15
BB Military Press 16kg 1 x 5, 1 x 4
BB Upright Row 16kg 2 x 9
Lunge 2 x 9, 1 x 7
BB Straight-back Straight-leg Deadlift 21kg 2 x 12
BB Standing Calf Raise 21kg 2 x 15
DB Kickbacks 9kg 2 x 12, 1 x 11
DB Concentration Curl 6kg 1 x 14, 1 x 10
DB Hammer Curl 6kg 2 x 7
Push-ups full 2 x 10, 1 x 9
Lying Stability Ball Crunch 2 x 20
BB Bent-over Row 21kg 2 x 15
Lunge 1 x 10, 1 x 8
BB Straight-back Straight-leg Deadlift 21kg 1 x 10 (back getting sore)
BB Shrug 21kg 2 x 15
DB Kickbacks 9kg 2 x 10
DB Concentration Curl 6kg 1 x 12, 1 x 10
DB Hammer Curl 6kg 2 x 7