Bench press lockouts: 20kg, 5 reps x 2; 40kg, 5 reps; 45kg, 3 reps; 47.5kg, 3 reps; 50kg, 3 reps; 52.5kg, 1 rep; 55kg, 1 rep

Dumbbell bench press: 12.5kg x 10; 15kg x 10

Superset of: tricep rollouts, 6kg dumbbells, 7 reps; single-arm rows, 15kg dumbbell, 10 reps. 6 sets of each.

Dumbbell side bends: 17.5kg, 10 reps x 3

Hammer curls: 8kg, 10 reps x 3

Spread-leg situps: 10 reps x 3

Meh, it doesn’t look like much written down, but this was a bit of a killer. Left the gym in a proper sweaty mess.