02.26

Squat 155x3,175x5,200x5,230x12
Chin-ups 5x3
Neck ext 5x16
Push-ups 5x16
Chin-ups 5x6
Ab wheel 5x11 - 37min

02.25

35min jog

02.24

Bench 115x5,130x5,150x5,170x14
Chins 5x3
Neck harness 5x11
Lunge 3x11
Row 5x13
SLDL 155x10/5 - 40min

02.22

TBDL 155x5,205x5,235x5,270x5,305x12
Chins 5x3
Neck ext 5x15
Dips 5x10
Chins 5x5
Ab wheel 5x10 -35min

02.20

35min treadmill jog

02.19

Press 75x5,95x5,105x5,115x12
Chin-ups 5x3
Neck harness 5x10
Lunge 3x10
Row 5x12
GM 3x10
Airdyne Tabata - 77cal

02.16

Squat 155x5,190x5,215x3,240x1,265x1
Chins 8x3
Dips 5x6
Ab wheel 5x6

02.15

35min treadmill jog

02.14

Bench 125x5,140x5,160x3,180x1,195x1
Chins 4x3
KB row 4x5
Lunge 4x10
SLDL 4x5

02.13

30min jog

02.12

TBDL 155x5,205x5,250x5,285x3,325x1,355x1
Press 95x5,115x3,125x1,135x1
Chin-ups 8x3
HLR 3x3

02.11

30min jog

02.10

Squat 155x5, 195x5, 235x3, 245x8
Chin-ups 9x3, 5x5
Push-ups 5x16

02.07

Bench 135x5, 155,x5, 175x3, 195x7
Chin-ups 4x3
Lunge 3x20
Row 32kg KB 5x10
Swing 32kg 5x10

02.06

35min jog

02.05

TBDL 155x5, 265x5, 295x3, 335x8
Chin-ups 5x3, 7x5
Dips 7x6, 8

02.03

Press 95,105,115,135,105x5/5
Neck ext 5x17
Dips 5x10
Rows 5x14
Ab wheel 5x12
Swing 5x15

01.31

Squat 155,185,205,235,185x5/5
Neck harness 5x11
Push-ups 5x16
Chin-ups 5x6
Ab wheel 5x11
Lunge 5x11
Airdyne tabata -72ca