5/9
Bike 20mins
Thick bar bench (50mm) 85*8, 95*7, 105*6, 110*5, 115*5, 120*1, 125*5
Bench log (wide grip) 85*5, 105*5, (close) 105*5, 5, 5
DB pullovers 30*8, 8 35*8, 8
ss/ Seated row (wg) 65*5, 70*5, 75*5, 5
Tricepd dips 20kg*8, 8, 8
DB flys 20*4*6
ss/ Reverse flys 10*4*8
Front raises 12*4*8
ss/ Hanging abs 4*10
Reverse grip pullups 8,6