Standing military press
195x5
Racially curl bar curls
105x8/7
Weighted ab crunch
45x 8/7
Bodymasters Ohp with gym pin pronated grip
275x12
Copenhagen planks
2x 20 sec holds
Atlantis lateral raise
120x8
Prime grip tricep push down
130x14/11
Cable rear felt rows
10kgx9/8
Hanging leg raises
13/11
Cable bicep curls
140x9/7
Crossbody tricep ext
12.5kgx7/6
35 min interval rower