Warm Up
SETS
TIME
1
5min 0s
Bench Press (Cable)
SETS
WEIGHT & REPS
1
85kg x 15 reps
Best Volume
Best 1 Rep Max
Chest Supported Cable Row
SETS
WEIGHT & REPS
1
67.5kg x 25 reps
Best Volume
Best 1 Rep Max
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
107.5kg x 16 reps
Best Weight
Best 1 Rep Max
Cuffed Single Low To High Fly
SETS
WEIGHT & REPS
1
15kg x 16 reps
Best Volume
Best 1 Rep Max
2
15kg x 16 reps
Single Arm Curl (Cable)
SETS
WEIGHT & REPS
1
10kg x 10 reps
2
10kg x 10 reps
3
17.25kg x 15 reps
4
17.25kg x 15 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
57.25kg x 24 reps
Best Volume
Best 1 Rep Max