FitNotes Workout - Friday 6th January 2017
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 7 reps
- 50.0 kgs x 3 reps
- 57.5 kgs x 7 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Barbell Front Squat **
- 40.0 kgs x 3 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 75.0 kgs x 7 reps [PR]
** Deadlift **
- 60.0 kgs x 7 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 12 reps [PR]
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 22.5 kgs x 9 reps [PR]
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
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