Wednesday 4th December 2013

DB Pullover 40kg x12x12 (2 mins rest)

Weighted Chins 24kg x6, 20kg x6 (2 mins), followed up with V Grip Pulldowns (12) x10, (11) x9, (10) x9, (9) x8 (60s rest)

Cable Row (V Grip) 70kg x15x10, 60kg x11x10 (60s rest)

DB Row 30kg x20 (each side)

Rack Pull 140kg x14 (Pins at knee height)

Barbell Shrugs 100kg x10x10x10 (60s rest), then 30kg DB Shrugs x25

Reverse Flye (2) x12x10, single arm Rev. Flye (2) x12 each side

Ab work