Reverse Grip Bench Press

1. Reverse Grip Bench Press

135x5
155x5
170x7

2. Overhead Press

65x10
80x10
90x10

3. BW Close Grip Chin Ups

3 sets x 8 reps

4. Machine Rows

50lbs x 10
60lbs x 10
50lbs x 10

5. Seated Cable Rows

60x10
80x10
100x20

6. Incline Treadmill Sprints


13km/h @ 15 incline x 20 seconds each x 7