4th feb
low-incline bench press 3x20,15,10 -115lbs,140lbs,160lbs
high incline press 3x15,15,11 -105lbs,115lbs,130lbs
barbell hack squats 3x20 -95lbs,120lbs,155lbs
6th feb
deadlifts 4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows 3x20,18,15 -115lbs,140lbs,160lbs
wide upright rows(e-z bar) 2x8,7 -90lbs
alternate dumbell curls 3x15,10,8(per arm) -25lbs,35lbs,35lbs