Pre Bracket:
3 x T-F
50g protein
25g creatine
Bench Press - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
90kg - 8 reps
90kg - 8 reps
90kg - 8 reps
Super set - Incline dumbell press & Incline dumbell flys - 3 sets
32kg press - 7 reps
20kg flys - 5 reps
1 min rest
32kg press - 6 reps
20kg flys - 5 reps
1 min rest
32kg press - 5 reps
20kg flys - 4 reps
Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
Beasted
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