4630628?6-6,11,13

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 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 20kg kettlebell shrugs/weighted carry combo
3 x 10 4kg l/r kettlebell bottoms-up press

bear crawl

cottage pie
lager and wine

13 st 4