5 minute 80-90% run on treadmill to warm up
4 sets of flat bench, 70kg, 80kg, 90kg, 90kg
3 sets of incline bench, 60kg, 70kg, 75kg
3 sets of incline flys
3 sets of decline bench 70kg, 80kg, 90kg
3 set of decline dumbells
3 sets of weighted dips
3 sets of flat close grip bench 65kg
3 sets of...