28.4
in the morning
Chest
Smith Machine Press
40kg/88lbs x 10
50kg/110lbs x 8
3 x 55kg/121.5lbs x 6

Dumbell Incline Press
4 x 30kg/66lbs x 8

Incline Flyes
16kg/35.3lbs x 10
20kg/44lbs x 10
22kg/48.5lbs x 10
22kg/48.5lbs x 10

Peck Deck 3 x 10

Shoulders
Back Flyes 4 x 10

Smith Machine Press
40kg/88lbs x 10
50kg/110lbs x 8
50kg/110lbs x 8
50kg/110lbs x 6

Lateral Raise + Barbell Press behind Neck 4 x 10kg/22lbs x 10 + 10

Front Dumbell Raise 3 x 20kg/44lbs x 10

in the afternoon
Back
Straight Arm Pulldown 5x 10-20

Bent Over Barbell Row
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 6
90kg/198.4lbs x 6

Deadlift
100kg/220lbs x 12
120kg/264.5lbs 9
130kg/286.6lbs x 7
140kg/308.65lbs x 6
150kg/330.7lbs x 4

Seated Cable Row 3 x 10

Lat Puldown
5 x 50kg/110lbs x 10