2-109,10,9762

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown

3 x 10 50kg triceps machine
3 x 10 20kg triceps pushdown
3 x 10 210kg l/r dumbell triceps extensions

30 core machine "scrunches"

keema biryani

lager
13 st 2