11.4.
30min orbitrack
Chest
Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 5
100kg/220lbs x 5
100kg/220lbs x 5
100kg/220lbs x 5
90kg/198.4lbs x 5
80kg/176lbs x 6
70kg/154lbs x 8

Incline Flyes
20kg/44lbs x 10
2 x 22kg x 10

Cable Cross Over 3 x 10

Shoulders
Back Flyes 4 x 10

Dumbell Press
22kg/48.5lbs x 10
24kg/52.9lbs x 8
26kg/57.3lbs x 6
26kg/57.3lbs x 6

Barbell Press 3 x 20kg/44lbs x 10

Lateral Raise 4 x 10kg/22lbs x 10

abs