Tuesday:
	Dumbbell Bicep Curl
	7.5 kg x 10 reps 
	7.5 kg x 10 reps 
	7.5 kg x 10 reps 
	EZ-Bar Curl
	15 kg x 10 reps 
	15 kg x 10 reps 
	15 kg x 10 reps (PR) 
	Lying Close-Grip Barbell Triceps Extension Behind The Head
	10 kg x 10 reps 
	10 kg x 10 reps 
	10 kg x 10 reps (PR) 
	Wide-Grip Lat Pulldown
	25 kg x 10 reps 
	25 kg x 10 reps 
	25 kg x 10 reps 
	25 kg x 10 reps (PR) 
	Wide-Grip Pulldown Behind The Neck
	25 kg x 10 reps 
	25 kg x 10 reps 
	25 kg x 10 reps (PR) 
	Bent Over Barbell Row
	15 kg x 10 reps 
	15 kg x 10 reps 
	15 kg x 10 reps (PR) 
	Bent-Over Rear Delt Raise
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	Reverse Crunch
	15 reps 
	12 reps 
	12 reps 

	Monday:
	Standing Barbell Shoulder Press (OHP)
	15 kg x 6 reps 
	15 kg x 5 reps 
	15 kg x 3 reps 
	Barbell Squat
	40 kg x 6 reps 
	40 kg x 6 reps 
	40 kg x 6 reps 
	Barbell Shrug
	50 kg x 8 reps 
	50 kg x 8 reps 
	50 kg x 8 reps (PR) 
	Seated Barbell Shoulder Press
	10 kg x 10 reps 
	10 kg x 10 reps 
	10 kg x 10 reps (PR) 
	Standing Barbell Calf Raise
	40 kg x 10 reps 
	40 kg x 10 reps 
	40 kg x 10 reps (PR) 
	Palms-Up Dumbbell Wrist Curl Over A Bench
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps 
	Seated Palms-Down Barbell Wrist Curl
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	Barbell Bench Press
	25 kg x 10 reps 
	25 kg x 8 reps 
	25 kg x 6 reps 
	Dips - Triceps Version
	10 reps 
	8 reps 
	6 reps 
	with a short barbell+2x2.5kg
	Barbell Deadlift
	70 kg x 3 reps

	Friday:
	Dumbbell Bicep Curl
	7.5 kg x 10 reps 
	7.5 kg x 10 reps 
	7.5 kg x 10 reps (PR) 
	Barbell Deadlift
	75 kg x 5 reps (PR) 
	Seated Dumbbell Inner Biceps Curl
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	T-Bar Row
	25 kg x 10 reps 
	25 kg x 10 reps 
	25 kg x 10 reps (PR) 

	Thrusday:
	Barbell Squat
	30 kg x 10 reps 
	45 kg x 8 reps (PR) 
	45 kg x 7 reps 
	45 kg x 5 reps 
	Standing Barbell Shoulder Press (OHP)
	25 kg x 8 reps (PR) 
	25 kg x 5 reps 
	25 kg x 5 reps 
	Barbell Bench Press
	30 kg x 10 reps 
	30 kg x 10 reps 
	30 kg x 10 reps (PR) 
	Barbell Incline Bench Press
	30 kg x 10 reps 
	30 kg x 10 reps 
	30 kg x 10 reps (PR) 
	Dips - Triceps Version
	10 reps 
	10 reps 
	10 reps (PR) 
	used short barbell with 5kg load
	Lying Close-Grip Barbell Triceps Extension Behind The Head
	8 kg x 10 reps 
	8 kg x 10 reps 
	8 kg x 10 reps (PR) 
	with EZ Bar (3kg) as shown in http://startingstrength.com/index.php/site/video/platform_the_lying_triceps_extension
	Hammer Dumbbell Curl
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	Front Dumbbell Raise
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	Dumbbell Side Lateral Raise
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	Seated Dumbbell Palms-Down Wrist Curl
	2.5 kg x 10 reps 
	2.5 kg x 10 reps 
	2.5 kg x 10 reps (PR) 
	Palms-Up Dumbbell Wrist Curl Over A Bench
	5 kg x 10 reps 
	5 kg x 10 reps 
	5 kg x 10 reps (PR) 
	Crunch
	15 reps 
	15 reps 
	15 reps (PR) 
	Reverse Crunch
	15 reps 
	15 reps 
	15 reps (PR) 
	Lat Pulldown
	25 kg x 10 reps 
	25 kg x 10 reps 
	25 kg x 10 reps (PR) 
	Barbell Shrug
	40 kg x 10 reps 
	40 kg x 10 reps 
	40 kg x 10 reps (PR)