Todays workout

A1 Seated Military Press ( build up to a 5 rep max) then perform a back off set

Bar x10

40×8

60×4

70×3

80×1

82.5 x5 / 70×8

B1 Seated DB Shoulder Press 30kg 3×8

Perform as a tri-set with perfect form

C1 Plate front raise x10-12

C2 wide upwright row x12-15

C3 Seated lat raise x20-25

repeat 3 times

DB Reverse fly (run the rack) start with a weight you can hit 10-12 reps with then work down the rack

14kg,12kg,10kg,8kg,6kg,4kg

Low cable chest fly 4 x 12

30 mins steady state cardio to finish