Gym

Gym:

10*5@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4*3@bodyweight pullup
7*5@No.8 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

1 min rest between each set