Energy: Medium
Start time: 8 pm
Total time: 1 hour 10 min including warmup
1. Flat dumbbell bench press - 8/7/7/6 @ 50 kg
2. Pullups - 8/7/5 @ Bodyweight *
3. Dumbbell shoulder press - 12/11/10 @ 20 kg
4. Dumbbell rows - 12/10/10 @ 20 kg
5. Seated rear laterals - 15/15/12 @ 3.5 kg
6. EZ bar lying tricep extensions - 15/12 @ 15 kg
7. Seated alternating dumbbell curls - 10/8 @ 7.5 kg **
* Pullups were close to failure by the final set
** Some soreness in my forearm from these, I'll probably drop to 5 kg next week
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