15 minuet stretch
3 x 8 decline bench 55kg
4 x 8 Various Bench 50kg 70kg 80kg 90kg 70kg 60kg
4 x 8 Incline bench 28kg to a 18kg drop set
4 x 8 Forward lifts 12kg
4 x 12 Chest crunches 18kg
150 sit ups
4 x 12 Supported zigzag curls 2 x 30kg 2 x 40kg
4 x 12 Bicep curls machine 20kg, 25kg, 30kg, 35kg
4 x 12 Rope curls 20kg
Food and meals:
Breakfast - fruit
Lunch - chicken salad and min cocktail sausages
Dinner - sushi pack and turkey meat
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