7 miles bike
1015 ABW
Chest 13-16
A DB squeeze flye 12.5sx15, 15sx12,12,12
B BB incline press 60x10,12,12,12 (CT)
C Machine press vs bands 14x8+5+4=17RP
D Pec minor dip 30x10,10
Shoulders 9-12
D Ultra-wide BB press 20x15, 30x12,12,10 (CT)
E Cable rear delt 1.25sx35,35,35,35
F Side raise cable 6.25/3.75/1.25xF (+ iso hold)
Meals
1000: PWO 2 scoops whey
1300: Steak haché wrap
1730: Greek yoghurt, dates, flaked almonds
2045: Sausage, wedges, tomatoes, artichokes, 2 pieces chocolate
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