Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets
23 reps (pb)
12 reps
8 reps
Dumbell row - 3 sets
36kg - 10 reps
36kg - 10 reps
36kg - 10 reps
Lat Pull down - 3 sets
37.5kg x 2 - 10 reps
34kg x 2 - 10 reps
31.5kg x 2 - 10 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
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