08/02
Upper day 2:
Dips: bwx8x2, (bw 20k)x6x4
WG pull-down: 5 sets 8 reps
WG bar row: 60×8, 90x6x4
CG cable row: 4 sets 8 reps superset Rear delt contractions: 4 sets 8 reps
Dumbell curl: 15×9, 20×8, 22x8x3, 20×8
Abs: Decline crunches (3 sec pause), 5 sets 10 reps
Stretching: 10 mins
Combined friday & saturdays workouts with reduced volume to let the body fully recover as i’m doing a skills assessment week next week.