Chest and Back Stuff Workout
Weighted Pull Up:
- 10kg x 5, 20kg x 5, 30kg x 3
Incline Barbell Bench Press (Close Grip):
- 60kg x 5, 80kg x 3, 60kg x 10
Bent Over Barbell Row:
- 60kg x 10, 80kg x 5, 60kg x 10
Upright Barbell Row:
- 30kg x 5, 40kg x 5, 50kg x 3
Decline Dumbell Bench Press:
- 32kg x 10, 36kg x 10, 40kg x 8 (each dumbell)
Back Extensions:
- 20kg x 10 x 3
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