Pre Bracket:
3x T-f
50g protein
25g creatine
Skull crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 8 reps
Bicep Curl - 4 sets
40kg - 10 reps (warm up)
50kg - 5 reps
55kg - 7 reps
50kg - 8 reps
Dips - 2 sets
25kg weighted - 20 reps
25kg weighted - 20 reps
Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post bracket:
50g protein
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