5247

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

tuna mayo sarnie
apple
roast chicken and red pepper with lemon and corainder couscous

wine and lager
13 st 5