Upper
- work sets only

Chins (pronated)

BW + 30kg x 6
BW + 30kg x 6
BW + 30kg x 6
BW + 20kg x 6

Overhead Press

100kg x 8
110 x 8
110 x 8

Rows (supintaed)

140 x 8
140 x 8
140 x 8

Dips

BW + 30 x 8
BW + 30 x 8
BW + 30 x 8

Chins (supinated)

BW x 12
BW x 12
BW x 9

Side Laterals

20kgDB x 15
17.5 x 15