Day six, week one, phase one

Food and meals:

Breakfast - bran flakes

Lunch - Sushi 

Dinner - chicken salad

Exercise:

4x10 squats 20kg

4x15 calf extensions 30kg

4x10 leg extensions 30kg

4x10 seated leg curls 30kg

4x10 leg press

15 min cycle

Bench 10 x 40kg, 50kg, 60kg & 8x 70kg, 60kg, 50kg
Incline bench 2 x 10 16kg each arm & 2 x 10 x 20kg each arm
Butter fly 4 x 10 45kg
Forward lifts 1 x 12,5kg, 3 x 17.5kg

Behind head lifts 4 x 10 10kg
Triceps pull down triangle bar 1 x 11kg 16kg 21kg 26kg
Triceps pull down bar 1 x 10 11kg 16kg 18kg 21kg
Triceps pull down rope 1 x 10 11kg 13kg 16kg 21kg

Supported Triangle bar curls 1 x 10 25kg 30kg 40kg 30kg
Rope curls 1 x 10 13.75 16.25 18. 75
Bicep curls machine 1 x 10 20kg each arm 3 x 10 25kg each arm
Cable curls 1 x 10 11.25kg 13.75kg 16.25kg 21.25kg