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Gym - chest and back 


1a T bar rows

5 x 10reps - 2010 - 0sec rest  

1b Mortar press

5 x 10reps e/s - 2010 - 60sec rest 


2a Machine press

5 x 10reps - 2010 - 0sec rest 

2b Seated rows

5 x 10reps - 2010 - 60sec rest


3a Static press ups 

5 x 5reps - 2010 - 0sec rest 

3b Wide lat pulldown

5 x 10reps - 2010 - 60sec rest