3 x 10 12.5kg cable crossovers
3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 l/r 16kg one arm row
3 x 10 scrunches elevated
3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs
beef and broccoli in oyster sauce with fried rice
lager and wine
13 st 4
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