Chest and Back Workout
Weighted Pull Up:
- BW x 5, 20kg x 3, 40kg x 1, 50kg x 1, 55kg x 1, 40kg x 4, 20kg x 7
Bench Press:
- 40kg x 5, 60kg x 1, 100kg x 1, 110kg x 1, 120kg x 1, 80kg x 10
Incline Dumbell Press (Palms in) + Incline Dumbell Butterfly Curl + Barbell Betn Over Row:
- 20kg x 5 (each dumbell) + 10kg x 5 (each dumbell) + 60kg x 7
- 24kg x 6 + 14kg x 7 + 60kg x 8
- 28kg x 6 + 14kg x 7 + 60kg x 9
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