Training – OHP

OHP (kg)

5 x 67.5
5 x 77.5
5 x 87.5

Bench Press (kg)

10 sets of 3 x 130 (paused reps)

BTN Press

4 sets of 10 with 110lbs

DB Lateral Raise

4 sets of 10 with 15kg

DB Front Raise

2 sets of 10 with 12.5kg

DB Rear Lat Raise

4 sets of 10 with 12.5kg

Cardio: Stationary Bike