*treadmill
*super series warm-up

Bench

  • Bar x 20 x 2
  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 275 x 3
  • 315 x 2
  • 405 x 1 - catapult
  • 495 x 2 - added Bash
  • 565 x 2 - 2 board
  • 635 x 2 - 2 board
  • 635 x 1 - 1 board
  • 655 x 1 - 1 board

Pulldown

  • 195 x 10 x 4

DB Hammer Curl

  • 50 x 15 x 2

 

[youtube=https://www.youtube.com/watch?v=yXyKHPHwptM]