Weight 62.2KG

Hybrid Push Only Week 1 Day 1
Bench Press 4 x 8 @ 60% @45KG
Bench Press (Drop Set) 3 x 10-12 @ 40KG 12, 35KG 10, 30KG 8
Close Grip Bench Press 3 x 10-12 @ 40KG 10, 35KG 4, 30KG 5, 20KG 12 *Spotted heavily
Tricep Rock-n-Rolls 3 x 12-15 @ 20lbs 12 reps
Dumbbell Side-Laterals 3 x 12-15 @ 10lbs 12 reps
Bent Over Laterals 3 x 12-15 @ 10lbs 12 reps