16-05-13

A few shoulder dislocations to warm up

Dumbbell floor press: 10.5kg, 5 reps x 2; 12.5kg, 3 reps; 15kg, 3 reps; 17.5kg, 2 reps x 3

Narrow grip bench press: 20kg, 12 reps; 30kg, 12 reps x 3

JM press: 20kg, 7 reps; 25kg, 7 reps x 3

Seated dumbbell shoulder press: 8kg, 7 reps; 9kg, 7 reps; 10kg, 5 reps x 3

Bicep curls: 12.5kg bar, 10 reps x 3

Upright row: 12.5kg, 10 reps x 3

Weighted sit-up: 5kg plate, 10 x 3

Spiders: 3 sets 30s

A few rotator cuff stretches to finish

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