upper body volume
Bench Press
bar 2 x 6 40kg 2 x 6 60kg x 5 70kg x 3 75kg x 3
80kg x 3 85kg 2 x 3 90kg x 1 92.5kg 2 x 1
Slingshot–>
100kg x 3 110kg x 3
Incline Press
40kg x 5 60kg x 5 70kg 3 x 3
assistants
rolling JM press 4 x 12
tricep dip machine 4 x 12
banded tricep pushdowns 2 x 65
netrual grip lat pulldowns 3 x 12
football bar bent over row 3 x 12
pull down machine 3 x 12
conditioning: sprint intervals on tread;
5min jog 8.5mph x 2, 9mph x 2, 9.5mph x 2 10mph x 2
10.5mph x 2
30sec ON 1min OFF
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