S&C 45:00 [3]
Arms + Chest:
3 x 10 x 5kg shoulder press
3 x 10 x 3kg dumbbell flye
3 x 5 x 8kg tricep extension
3 x 10 x 5kg dumbbell hammer curl
3 x 10 x 3kg reverse flye <--- this one was ace
Legs:
3 x 8 x 30kg back squats
2 x 8 x 30kg front squats
3 x 8 x 30kg Romanian deadlifts