DE UPPER

speed bench 60kgs 8sets x 3reps

Incline dumbells
worked up to 30 bells x 3 x 10

dumbell rows s/s with chins
worked up to 35 bells x 10 reps
chins for sets of 5

shoulder press
worked up to 30 bells x 10(PR)

lat raises
3 x 10

tate presses
3 x 10

gun work and push downs