Press

Warm up with bar

40 * 5

60 * 5 

70 * 5

75 * 5

80 * 4

85 * 3

87.5 * 2

90 * 1 (knees dip a bit)

90 * 0 (got dizzy)

80 * 3

82.5 * 2

85 * 1

75 * 3

80 * 2

82.5 * 1

Curl

17.5 * 10 * 5

Hanging leg raise

10 * 4