@TeeGee this is some hardcore iron training at its best.Chest & shoulder session
Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..
Workout slightly different to usual.
Incline db fly
3 sets of 17.5kg x 15
Pec deck fly
2 sets of 70kg x 15
Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14
Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13
Front & side db lateral superset
3 sets 12.5kg x 12 x 12
Cable upright row
5 sets 60kg x 15
Cardio - slow paced walk around town with girlfriend.
Standard chicken & rice meals attached
A good volume on this and I love how you finish things out with some dips. And then you did some super sets and cable upright rows. That's a good workout.