Push-pull day

A) Prone barbell row - 4x8 reps
- Build up in 3-4 sets, then complete the 4x8 with the same weight.
- Go heavy! (RPE 8-9).

B) 3 sets
Seated barbell shoulder press x 8-10 reps
Chin up x 4-6 reps
Dumbbell chest fly x 10-12 reps
Supinated bent over lateral riases x 10-12 reps
rest 3 mins between sets

C) Dumbbell curl drop sets
- Pick a heavy pair of dumbbells you can complete 8-10 reps with, leaving no reps in the tank. Complete the reps, then without any rest go down one (or more) size and complete the reps again and so on until failure. Go for 4-5 sets (4-5 different weights.)