Apr 5
Gym (B)
Universal warmup
Squat warmup, 20 free + 12 @ 20 kg
Squats, 12 @ 32.5 kg + 10+10+10 @ 35 kg
Smith calf raises, 20+16+16 @ 35 kg
Leg curl, 18 @ 25 kg + 12+11 @ 30 kg
Abductor chair, 15 @ 40 kg + 12+12 @ 45 kg
Adductor chair, 15+15+13 @ 45 kg
Squat rack, pins at heights 19 and 6
Apr 8
Gym (A)
Universal warmup
Incline bench press warmup, 20 @ 20 kg
Incline bench press, 15+14+12 @ 30 kg
Bench press, 15+15+13 @ 30 kg
Fly peck deck, 12+10+9 @ 39 kg
Dumbbell svend press, 2x6 each side @ 12 kg + 2x8 e.s. @ 10 kg
Bar push-downs 12+12+10 @ 15 kg
Cable push-downs 15+15+15+14 @ 7.5 kg
Incline bench press, pins at heights 14 and 7
Bench press, pins at heights 13 and 5