Notes
Russian Twists - 3 sets of 50 feet planted and as far round as poss
2 sets of feet lifted, side to side
3 x 20 Kettlebell raises - 12 kg
Bench press 3 x 12 x 20kg+bar
Incline Bench 20kg + bar 9,8,10 reps
Preacher curls 3 x 12 - 7.5kg, last 2 sets 8.75kg