knee to elbow 20,20, 60

bench 100x12, 122x9, 144x4

chins 6,6,6,6,7,8

dbell bench 20sx20, 30sx20, 40sx20

warmup

cooldown

wrist curls 13.5x20x2

C&P 13..5sx20,25, 20sx 15, 30sx6,6

SL calf 10x5

squats airx20, goblet with 20x20, 56x20, 100x20, 122x20, 133x20

warmup on full tummy after breakfast

end

tri ext 13.5x21, cable x12

bench 100x12, 122x8, 144x3,3

K to E 50,40,30,20,20

CHINS 8,8,6*,68, 7,7

db bench 20sx30,, 30sx30, 40sx20

warmup

Run on