31/08
Tris, Shoulders & Back:
CG dumbell press: 15×10, 22×8, 32×8, 42x6x4 superset CG press-up ( #3 band): 4 sets 5 reps
Seated bar press: 40×8, 65x8x3
Seated dumbell lateral raise: 3 sets 8 reps (pause at top)
CG pull-up: bwx7x4
Dumbell row: 42x7x4
WG high bar row: 50x8x4 (paused)
Hammer curl: 17×7, 20x7x3
Abs: Weighted decline crunches, 4 sets 8 reps
Stretching: 5 mins
Done in just over an hour.