Wednesday 11th December 2013

DB Pullover 42.5kg x12, 40kg x12 (2 mins rest)

Weighted Chins 24kg x6+1 (2 mins), 20kg x6+1 then V Grip Pulldown (setting 12) x11, (10) x10, (8) x11 (60s rest)

Deadlift 140kg x9

Cable Row (Cambered D Handle) 70kg x12x10, 60kg x10x8 (60s rest)

Shrugs 120kg x10x10x9 (60s), then 40kg DB’s x20

Prone Incline DB Reverse Flye 7.5kg x18x16x13

Abs