05/04
Upper day 2:
Tricep bar press: BARx8x2, 60x8x2, 90×5, 120x3x3
WG pull-down (behind neck): 5 sets 6-8 reps
WG cambered bar row: 60×8, 80x5x4
CG cable row: 4 sets 6-8 reps
Abs: Decline crunches (2 sec pause), 5 sets 8 reps
Stretching: 5 mins
05/04
Upper day 2:
Tricep bar press: BARx8x2, 60x8x2, 90×5, 120x3x3
WG pull-down (behind neck): 5 sets 6-8 reps
WG cambered bar row: 60×8, 80x5x4
CG cable row: 4 sets 6-8 reps
Abs: Decline crunches (2 sec pause), 5 sets 8 reps
Stretching: 5 mins