4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 dumbbell pullovers (17.5kg)
4 x 10 inclince dumbbell flys (12.5kg)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (10kg)
7km @ 5:03/km per hour - treadmill at work.
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