29/08/2013
Bench
Warm up
1x10 Bar
1x5 40kg
1x5 60kg
1x5 75kg
1x3 90kg
Superset with Face Pulls
5x20
Working sets
1x5 110kg
1x3 125kg
1x3 140kg
1x5 125kg Close grip
1x10 110kg Close grip
Superset with Chins
5 x 6-10
Military
3x3 62.5, 72.5, 80kg
Superset with Seated Hammersmith Rows
3 x 16-20
Incline Press
3x10 60, 70, 80kg
Superset with BB Curls
3x20
Rope Pushdowns
3x15
Lateral Raises
2x15
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