Bench Press 5 x 5 @ 55KG
Alternating Dumbbell Bench Press 3 x 12-15 @20lbs 15r, 25lbs 15r x2
Strict Press 3 x 5 @ % 32KG
Half Kneeling Single Arm KB Press 3 x 12-15 @12KG 12R, 8kg 15R x2
Tricep Kick-Backs 3 x 12-15 @15lbs
One Arm Farmer Carry 2 x 20 @40KG, 48KG

Pull-ups 3 x 12 reps @6-3-3, 6-3-3, 6-3-3
Rack Chins 3 x 12
Supinated Close-Grip Lat Pull-Downs 3 x 15-20 @18,15,15
Hammer Curls 3 x 15-20 @20lbs, 20lbs, 15lbs 15 reps
Shoulder “I”s 3 x 20 @1.5kG
Shoulder “Ys” 3 x 20 @1.5kG
Shoulder “T”s 3 x 20 @1.5kG

Bench Press 4 x 8 @ % @50KG
Bench Press 3 x 10-12 @ % @40,35,30 10 Reps
Close Grip Bench Press 3 x 10-12 @20,25,25KG 12 Reps
Clap Push Ups 3 x 12-15 @2 Sets of 10
Dumbbell Side-Laterals 3 x 12-15 @12R 12lbs
Bent Over Dumbbell Side Laterals 3 x 12-15 @12R 12lbs

Bench Press 5 x 5 @ 70% @53KG
Alternating Dumbbell Bench Press 3 x 12-15 12R @20lbs
Strict Press 3 x 5 @ 65-70% @30KG
Half Kneeling Single Arm Kettlebell Press 3 x 12-15 @MISSED THIS!
Tricep Extension 3 x 12-15 15,13,13 @15lbs
Land-Mine Press 3 x 12-15 @12R 22.5KG Bar

Bench Press 4 x 3 @ 75-80% @60KG
Press 3 x 3 @ 65-70% @40KG
Pallof Press 3 x 15 @purple band
Dumbbell Side-Laterals 3 x 12-15 @10lbs 15R
Bent Over Dumbbell Side Laterals 3 x 12-15 @10lbs 15R

Weighted Pull-Ups 3 x 12-15 @12s
Rack Chins 3 x 15-20 @15 Reps
Lat Pull-Downs 3 x 15-20 @15reps Orange Band
Dumbbell Curl 3 x 15-20 @ Did Not do!
Shoulder “I”s 3 x 20 @15reps 1.5kg
Shoulder “Ys” 3 x 20 @15reps 1.5kg
Shoulder “T”s 3 x 20 @15reps 1.5kg

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