Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin Ups - 3 sets
16 reps
12 reps
10 reps
Bent-over barbell row - 4 sets
50kg - 10 reps (warm up)
80kg - 8 reps
80kg - 8 reps
70kg - 8 reps
Dumbell row - 3 sets
40kg - 10 reps
40kg - 10 reps
40kg - 10 reps
Sit ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
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