Day 1 -

Bench - opener

DB Bench - 2x12

Upper Back Choice - x20reps

Row Choice - x20reps

 

Day 2 -

Sumo Dead - opener

Shrugs - x30reps

Curls - 3x12

 

Day 3 -

Squat - opener

Pause Bench - 3x1 RPE 8

Row/Pull choice - x30reps