Saturday - rested

Sunday - 1 hour walk

Monday

Eagle Row - 90/8 110/8 130/8 150/8 170/8 190/8+4+3 (rest pause set)

Standing T-Bar Row - 45/12 70/12 105/12+6+4 (rest pause set)

Inc. Prone Cobra (3sec pause at top) - 10s/12,12,12

Dumbbell Curls - 10s/10 15s/10 20s/10 25s/10 30s/12+5+3 (rest pause set)

Standing Cable Row - 110/15 135/15 165/20+10+8 (rest pause set)

Cable Curls - 110/12

Calf Raise Machine - 70/10 90/10 120/12+9+9 (rest pause set)