A3 workout: Back and hamstrings: 50 mins
92kg, BMI 26.5
Warmup: ski machine, stretching, pullups
Leg curl: 15, 10, 8 @ 40kg, 50kg, 50kg
Stiff-leg deadlift: 12, 9, 6 @ 65kg, 80kg, 90kg
Deadlift: 12, 9, 6, 4 @ 85kg, 95kg, 105kg, 115kg
Cable pulldown: 15, 12, 9 @ 80kg, 85kg, 90kg
Lever bench row: 10/4, 8/4, 6/4 @ 80kg, 90kg, 100kg
[4 reps of hammer-grip rows after the underhand-grip rows.]
One-arm dumbbell bench row: 10, 8, 8 @ 22kg, 32kg, 36kg
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