05-1?64?86-7,10,10

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40g bench machine

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown close grip
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

duck walk progressions

tuna, bean, and avocado quesadilla
wine

13 st 0