Pre Bracket:
3 x T-F
50g protein
25g creatine
Bench Press - 5 sets
60kg - 10 reps (warm up)
120kg - 2 reps (pb)
110kg - 4 reps
100kg - 5 reps
90 kg - 8 reps
Incline Dumbell Press - 3 sets
34kg - 6 reps
32kg - 7 reps
30kg - 8 reps
Dumbell Flys - 3 sets
24kg -10 reps
24kg - 8 reps
24kg - 6 reps
Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
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