C2D5

5 mins treadmill

T Bar row

20kg x 20

30kg x 10

40kg x 8

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

Straight arm lat pull down

17.5kg x 20

25kg x 20

27.5kg x 20

27.5kg x 16

Pull downs

40kg x 40

45kg x 30

50kg x 28

Face pulls

3 x 15 mixed

Cross body hammer curls

14kg x 14

14kg x 12

14kg x 12

14kg x 10

Cable biceps curl

No. 3 x 18

No. 3 x 14

No.3 x 12

Side bends

28kg x 20

28kg x 20

5 mins treadmill