A: Squats - 1x10 at 55%, 1x8 at 60%, 1x6 at 65%, 3x6 at 70%.
B: Bulgarian squats - 3x12 per leg (increase weight from last week).
C: Weighted back extension - 3 x20 ( increase load from last week)
D: DB seated shoulder press and bent over barbell rows both for 4x10
E: Bicep curls and tricep extension 4x10 ( up 5lbs from last week).