Friday 8th June: Back/Shoulders/Core/Cardio

Well...Today was a killer, had to roll two days in to one, that was fun.

• Bike: WU 3 mins
• SAR:
• 1 x10 x 10KG
• 1 x 5x 20KG
• 3 x 10 x 27.5KG
• S.A.Rear Flyes:
• 3 x 8 x 10KG
• Inc. Lying Rear Delt Row:
• 3 x 10 x 10KG
• Inv. Row (Singles):
• 12 - 8 - 7 - 5**
• Front Raises & S.A.Side Raises (Supersetted)
• 1 x 8 x 10KG*
• 3 x 12 x 7.5KG
• DB Shrugs & Ab Roll-outs (Supersetted):
• Shrugs: 3 x 12 x 20KG
• Roll-Outs: 3 x 10
• Land Mines (Oly Bar) & Reverse Crunches (5KG Medicine Ball):
• 3 x 8
• X-Trainer: 20 Mins total, 5 mins on each setting (3/4/5/3)
• 180 Cals

*Just couldn't do the front raises at 10KG very well, so ditched them.

**Did the inverted rows with my feet on a bench, prefer it this way so I'll continue from now on.

Pretty awesome workout for myself, took just over two hours.