1/20- Chest & back

Warm up-





5 rounds of: 
a)16K KB swings X 20
b)10 push ups

 
1a) DB bench press-  warm up sets- 8 X 35, 40, 40
8 X 45, 45, 50, 10 X 50, 10 X 55, 12 X 55

1b) BB rows-   warm up sets- 8 X 50, 70, 80
8 X 100, 120, 120, 120, 120, 120