14 & 15 dec

14/12/12

Squat 
140x6x3
140x1x5

Press
75x9x3
75x1x4

Above two exercises superset with Pull ups

Behind neck press
45x8, 9, 10, 11, 12
Superset with:
Wide grip lat pulldown
54x15,16, 17, 18, 19


15/12/12

Pause squats
120x6x6

V crunches
5x20
Superset with:
Rear delt raise
10x5x20

Cable crunch(TuT)
68x3x10