8am 60 minute walk
4pm after work:
Chest day:
5 sets bench press
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps (strugled)
100kg x 5 reps
80kg x 6 reps
Incline dumbells:
4 sets
30kg x 8 reps
37kg x 8 reps
40kg x 6 reps
42.5kg x 5 reps
Flys on ropes
2 sets incline
2 sets decline
15kg x 8 reps for 4 sets
Dips bodyweight x 4 sets
6 reps
Finisher straight bar triceps
6 sets x 12 reps
25kg(same weight for all)