Tuesday
Penny Pinch work
L/H: 12.5kg load x 4 x 3 reps
R/H: 14.75kg x 4 x 3 reps
Wednesday
Seated db press
10kg x 15 reps, 17.5kg x 15 reps, 25kg x 12 reps, 30kg x 12 reps
s/s
Hammer db curl
10kg x 15 reps, 17.5kg x 15 reps, 20kg x 12 reps, 22.6kg x 12 reps
O/Head T/Ext
6p x 12 reps, 10p x 12 reps
TPD
13p x 4 x 8 reps
F/W/Curl
20kg x 15 reps @, 30kg x 12 reps @, 40kg x bomb
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