7 miles bike
ABW 0830
Chest 10-12 sets
A Seated cable flye 11.25sx4x10
B BB inc press 70x4x8
C LF Machine press (3s -ve) 77x8+4+3=15 +5 partials at top
D Pec minor dip 10x2x10
Shoulders 6-8 sets
D Side lateral drop set 12,10,8,6,4 x8 reps each + -ve hold at end
E Rev cable flye 1.25sx30, 3.75x20, 1.25x20
F Six ways 3sx2x10
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