DE bench
DE bench 110kg 9x3 alternating grips
Pin press from chest
135kg x1
145kg x1
155kg 2x1
Dumbbell triceps extensions
25kg 3x10
27.5kg x10
Superset with
Triceps cable stack push downs 9 plates x20
Dumbbell chest flies
17.5kg x15
20kg x12
22.5kg x10
25kg x8
10kg x40
Rear delt swings 15kg 4x10
Rear delt raises 5kg
3x20
1x40
Planks 30 seconds on 30 seconds off x4
Thanks for reading
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