Flat bench press – 70kg 5
Pull up – bw + 10kg x 5
Flat bench press 75kg x 5
Pull up – bw + 10kg x 5
Flat bench press – 75kg x 5
Plum up – bw + 10kg x 5
Flat bench press 75kg x 5 (assisted)
Pull up – bw + 10kg x 5
Flat bench press – 75kg x 3
Pull up – bw + 10kg x 4.5
Incline bench press – 26kg x 8
One arm row – 24kg x 10
Incline bench press – 26kg x 6
One arm row – 24kg x 8
Incline bench press – 26kg x 5
Decline bench press – 28kg x 8
Bent over rows bb – 60kg x 10
Decline bench press – 28kg x 8
Bent over rows bb – 60kg x 10
Decline bench press – 28kg x 8
Bent over rows bb – 60kg x 8
Flys – 13kg x 8
Over heads – 20kg x 10
sit ups – 50, 50, 50, 20, 25, 25, 20, 25 and 25.