Tuesday session
Back and chest
3 sets 12reps
Incline bench
130 kg
Cable fly high to low
60kg
Standing Bent cable row high straight bar
80kg
Smith machine Bent over single arm row
55kg
Standing db shoulder press
27.5kg
Push ups
3 sets 25reps
Weighted sit ups
30min cardio cross trainer
Back and chest
3 sets 12reps
Incline bench
130 kg
Cable fly high to low
60kg
Standing Bent cable row high straight bar
80kg
Smith machine Bent over single arm row
55kg
Standing db shoulder press
27.5kg
Push ups
3 sets 25reps
Weighted sit ups
30min cardio cross trainer