July 26
Weight:187.2
Bench
Bx5
95x6
135x8
155x8,x6
135x7
Wide Grip
135x6x1,x4
Close Grip
135x4,x8 w/sa
Dumbbell Seated Overhead Press
35x5
45x5x4
Front Raise
10x8x2
15x8x2
External Rotations
Bands x10x2
Face Pulls
60x10
70x10
80x10
Lying Dumbbell Extensions
4kg x10, 8kg x10x3
July 26
Weight:187.2
Bench
Bx5
95x6
135x8
155x8,x6
135x7
Wide Grip
135x6x1,x4
Close Grip
135x4,x8 w/sa
Dumbbell Seated Overhead Press
35x5
45x5x4
Front Raise
10x8x2
15x8x2
External Rotations
Bands x10x2
Face Pulls
60x10
70x10
80x10
Lying Dumbbell Extensions
4kg x10, 8kg x10x3
