Pre Bracket:
3 x T-F
25g creatine
50g protein
Skull crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 10 reps
Bicep Curl - 4 sets
40kg - 10 reps (warm up)
50kg - 6 reps
45kg - 7 reps
40kg - 8 reps
Tricep dips - 2 sets
25kg weighted - 25 reps
25kg weighted - 20 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
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