Sunday 17th November 2013

DB Pullovers 38kg x12x11 superset with chins x9x6 (30 secs between each exercise)

V Grip Pulldowns 80kg x8, 70kg x9, 60kg x9 (60s rest)

DB Row To Hip 30kg x12x11 (60s)

Cable Rows 50kg x20x15 (90s)

Smith Rack Pull 170kg x5, 130kg x10