12/10
Shoulders, Tris & Back:
Incline bar press: BARx8, 40×8, 60×8, 90×6, 120x3x2
Dips: bwx8, (bw 20k)x5, (bw 40k)x5x3
CG pull-up: 4 sets 7 reps
Dumbell row: 42×8, 55x6x4
WG tricep bar prone row: 60×8, 80x5x4, 60×8
Abs:
Hanging knee raises (short pause), 4 sets 8 reps
superset with
Decline crunch twists, 4 sets 5 reps (6 twists on each rep)
Stretching: 10 mins
Combined fridays & saturdays workouts due to travelling on the weekend, cut out the isolation exercises to keep the session around an hour.