Stairmaster 20mins each am.
Chest n tris tonight
Seated chest press machine: 15 x 20kg, 25, 30
1 Arm DB Chest Press: 12 x 8kg, 10 press ups
10 x 10kg, 10 press ups
10 x 12kg, 10 press ups
8 x 14kg
DB Fly: 12 x 8kg, 10 x 10kg
Cable Fly: 12 x 5kg, 12press ups
10 x 6.25kg, 10 press ups
10 x 7.5kg (partials)8 press ups
10 x 6.25kg, 5 press ups
8 x 5kg, 4 press ups
Cable Kick backs(tris): 12 x 5kg, 10 x 6.25kg, 8 x 7.5kg
Assisted Dips: 10 x 40kg, 35kg, 30kg
Various abs
Malikas But buster 1 set of the 3 20 reps each
Stretch down