Flat Bench Press 5x20, 5x40, 3x55, 1x70; 5x80, 6x72.5, 8x65, 10x60, 15x55, 20x50 2m rest set Romanian Deadlift 5x40, 5x50, 5x60, 5x70, 5x80, 5x90, 5x100, 5x105, 10x90, 15x75; 2m rest set
Inverted Rows 3x10xbw+30; 3m rest set
One Arm DB Row 5x25, 5x30, 5x35, 5x40, 5x45, 5x47.5 super set with
Hanging Leg Raises 3x13 and
Ab Wheel 3x15; 2m rest set
Remember remember the fifth of November,
The gunpowder treason and plot,
I know of no reason
Why the gunpowder treason
Should ever be forgot.
Bulgarian Split Squat DB 5x25, 3x50, 2x70, 1x85; 4x105, 6x92.5, 6x82.5; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 3x5x129.5; 3m rest set
Hip Thrust 5x60, 3x90; 3x8x120; 2m rest set
Calves 3x12x85
Hanging Leg Raises 3x13
Ab Wheel 3x15
Seated Hip Abductions 3x30s
Lateral Squat Walk 3x30s
Bulgarian Split Squat DB 5x25, 3x45, 2x65, 1x85; 4x102.5, 6x90, 8x80; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 3x5x129.5; 3m rest set
Hip Thrust 5x50, 3x80; 3x8x115; 2m rest set
Calves 3x12x80 with
Seated Hip Abductions 3x30s
Lateral Squat Walk 3x30s
Hanging Leg Raises 3x13
Ab Wheel 3x15; no rest
Press 5x25, 3x35, 1x42.5; 6x52.5, 8x47.5, 10x42.5; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 4xbw+32.5, 6xbw+22.5, 8xbw+12.5; 3m rest set
Dips 5, 3xbw+7.5, 1xbw+15; 5xbw+22.5, 8xbw+12.5, 10xbw+5; 3m rest set
DB Biceps 3x9x40 super set with
Ab Wheel 3x15; 2m rest set
Reverse Fly 3x12x35 super set with
Hanging Leg Raises 3x13; 2m rest set
Flat Bench Press 10x20, 10x30, 10x40, 10x50, 10x60; 10x70, 10x65, 10x60, 10x55, 10x50, 15x45; 2m rest set
One Arm DB Row 10x25, 10x30, 10x35, 10x40, 8x45, 5x47.5; 2m rest set
Inverted Rows 12xbw+30, 10xbw+30, 10xbw+30; 3m rest set
DB Biceps 3x8x40 super set with
Ab Wheel 3x15; 2m rest set
Lateral Raises 3x12x20 super set with
Hanging Leg Raises 3x12; 2m rest set
