11 & 12 dec

11/12

Snatch
62.5x7x2

Hammer curls
20x3x12

Incline curls
15x3x12

Barbell curls
40x3x10

Isolation curls
12.5x3x12

Chin ups
BWx3x8


12/12

Squat 
145x7x2
Superset with:
Face pulls
Push ups

Bench
105x9x4
Superset with:
Dumbbell rows
30x5x12
Underhand lat pulldown
66x12
72x12
78x10
84x10

Dumbbell incline bench
30x3x12
Superset with:
Smith macine pendley rows
80x8
80x9
80x10

Decline push ups & Wide grip lat pulldown (54kg) superset. To failure (20, 16 reps)

Machine flyes (50kg) & Single side cable rows (45kg) superset. To failure (20, 20 reps)

Flyes (20kg) & Stiff arm pressdown (50kg) superset. To failure. (12, 20 reps)