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Close grip bench press/ seated dumbbell curls

2 x warm ups

185 x 10/ 25s x 12

205 x 10/ 25s x 12

225 x 10/ 25s x 12

245 x 9/ 25s x 12


Rope pressdowns/ cable curls

2 x warm ups

100 x 12/ 100 x 12

120 x 12/ 120 x 12

140 x 12/ 140 x 12

160 x 12/ 140 x 12


Dumbbell kickbacks/ concentrations curls

25s x 12/ 12 x 3


Close grip pull ups/ dips/ incline sit ups

10/ 20/ 25 x 2


15 min HIIT