warm up: bike 5 mins

abs

Bench

bar 2 x 5

40kg 2 x 5

60kg x 5

70kg 3 x 3 closer grip

60kg 2 x 12 wide grip

assistants

pec dec 4 x 10

OH banded tricep extensions (seated) 2 x 30

machine pushdowns 2 x 15

banded lateral raises 2 x 15ea

banded rows (chest level) 2 x 30

straight arm pull downs 2 x 15

conditioning: walking on incline (3.5) for 60mins