Cross > Weights

1. Bench press - machine or DB
1 x 12 @ 10
1 x 12 @ 12
1 x 12 @ 15
1 x 12 @ 16
Could go heavier - try 18?

2. Lat pull down kneeling - machine
1 x 8 @ 30
1 x 10 @ 30
1 x 8 @ 30
Stick at 30 - hard at end

3. Squats - machine or DB or KB
DB 1 x 10 @ 25
1 x 12 @ 25
1 x 10 @ 30
Stick at 30

4. Triceps extension DB or cable machine - or dips on stair climber?
DB

1 x 10 @ 8
2 x 8 @ 8
Stick at weight and up reps

5. RDL
3 x 10 @ 25
Stick at 25 and up the reps

6. Biceps - DB - Didn’t do today
3 x 10 @ 8
Keep at this weight - increase reps if poss

7. Overhead press
3 x 10 @ 8
Increase reps next time

8. Calf raise
3 x 10 each side
Do 12 reps next time