Chest, Shoulder, Tricep

​Warm up...

1 set of 10 standard push ups

1 set of 10 Diamond Push ups

1 Set of 10 Wide span side to side push ups

Work out

Incline dumbell chest press 3x10 @ 15kg

Cable cross raise 3x10 2 plates each side

Single arm cable fly 3x10 2.5 plates

Single arm cable raise 3x10 1 plate

Dumbell front and Side raise 2x20 4kg

Tricep Skull crush 2x10 1 set to failure 2.5kg ps

Smith press 5's (5up, 5down, 5 quick reps repeat 5 times or to failure 30kg (5kg ps)

Peck Deck Countdown 4 plates hold 10,9,8,7,6,5,4,3,2,1 x3

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Back, Bicep,

​RDL 30kg 3x10​

Seated Row 50kg 2x10 1 pull and hold

Single arm pull down 5 plates 3x10pa

Arm extention 2 plates 3x10pa

Slow cable curl 4 plates 3x10

Chip up pyramid 10 x 15,14,13,12,13,14,15

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Legs & Core

Deadlift 40kg 3x10

Lunge 5kgpa 3x10pl

Split squat 5kgpa 3x10pl

Single leg push down 10 plates 3x10pl

Weighted Raise Body weight 3x10

Leg raise body weight 3x10

Core work out, Twists, pulls and legs raises 3x10 each in a circuit