Pre bracket:
3 x T-F
50g protein
25g creatine
Dumbell press - 3 sets
34kg - 5 reps
32kg - 6 reps
30kg - 8 reps
Shrugs - 4 sets
60kg - 10 reps (warm up)
110kg - 8 reps
110kg - 8 reps
90kg - 10 reps
Dumbell Flys - 3 sets
16kg - 8 reps
16kg - 8 reps
14kg - 10 reps
Sit-ups - ?? sets - 200 in total
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