14/8
Bench assistance
Bike 12mins
Thick bar bench (50mm) 60*8, 70*7, 75*6, 80*5, 85*5, 90*5
Tricep bar bench 40*5, 50*5, 55*5, 60*5, 70*5
Tricep Dips BW*20, 12, 9
Seated Rows (WG) 30*5, 45*5, 55*5, 60*5
DB flys 15*6, 20*6,6,6
Reverse grip pullups BW*10, 8, 6 6
Hanging abs BW *10, 8, 8, 7
Ab wheel (from knees) 6,6,6,6