7/27 ME Upper

Close grip bench press
  275 x 8 x 3

Tricep pushdown
  110 x 12 x 3

Close grip lat pulldown
  190 x 12 x 3

Dumbbell side raise
  40 x 12 x 3

Low pulley upright row
  80 x 12 x 3

Barbell curl
  50 x 12 x 3

Incline sit-up x 12 x 3

7/26 Cardio & GPP

2000m row

Knee raises x 12 x 3

Back extensions x 12 x 3

7/25 ME Lower

Safety bar box squat
  375 x 8 x 3

Sumo stiff leg deadlift
  315 x 12 x 3

Dumbbell row
  100 x 12 x 3 each side

Leg Press
  320 x 12 x 3

Kneeling rope crunch
  80 x 12 x 3

7/13 ME Upper

Close grip bench press
  255 x 8 x 3

Tricep press down
  110 x 12 x 3

Lat pulldown, V-grip
   180 x 12 x 3

dumbbell shrugs
   95 x 12 x 3

Face pulls
60 x 12 x 3

Preacher curl
  55 x 12 x 3

7/12 Cardio/GPP

2000 meter row

Hanging leg raise x 12 x 3

Back extension x 12 x 3

7/11 ME Lower

Safety Bar box squat
  335 x 8 x 3

Sumo stiff-leg deadlift
  275 x 12 x 3

Dumbbell row
  70 x 12 x 3 each arm

Leg Press
  405 x 12 x 3

Reverse hyper
  270 x 12 x 3

Seated leg raise x 12 x 3