Bench press 6x15*/12*/10*/8/8/6-8
Working Weight - Bar/10/20/60/87.5
Reverse grip chins 6sets max reps
Incline bb press 4x10*/8/8/6-8
Working Weight - Bar/45/70kg
Reverse grip Lat pull 4x 10*/8/6/6
Working Weight 40/60/70kg
Flat db flye 4x15*/12*/10/8
Working Weight - 12.5kg
T bar rows 4x 12*/10*/8/8
Working Weight - 20/30
Dips 4x10- 20
Reverse grip bb rows 4x10*/8/8/6-8
Working Weight - Just each 50kg
30min Spin
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