TweetSeated dumbbell press

2 x warm ups

60s x 8

80s x 8

100s x 8 x 2


Machine side laterals

1 x warm up

80 x 12

100 x 12

120 x 12 x 2----> 60 x


Reverse pec deck/ over and back stretches

1 x warm up

115 x 15/ 15

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15


Close grip bench press/ EZ bar curl

135 x 8/ 75 x 8 x 2

185 x 8/ 75 x 8

225 x 8/ 75 x 8

250 x 8/ 75 x 8


Machine curls/ machine dips/ reverse curls/ cable pressdowns

1 x warm up

80 x 10/ 240 x 10/ 50 x 12/ 60 x 10 (very hard cable machine)

100 x 10/ 240 x 8/ 50 x 12/ 60 x 10 x 2


20 min cardio