18,11,?34,12

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches
3 x 10 40kg pecs machine

3 x 10 ez bar strict preaher curls 7.5kg each end of metail sleeved bar
3 x 10 l/r 14kg dumbell preacher curls
3 x 10 20kg barbell curls

protein bar
liver, chips and mushrooms

Porter
13 st 1