21-Jul Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

20x sprints 25 & 30 yards