Legs: Barbell squats - 4 sets - 13 reps - 20 kg Chest: Bench press - 4 sets - 12 reps - 22.5 kg Dumbbell flyes - 4 sets - 12 reps - 2*5kg Back: Pull-ups 3 reps - body weight
Legs: Barbell squats - 4 sets - 13 reps - 20 kg
Chest: Bench press - 4 sets - 12 reps - 22.5 kg
Dumbbell flyes - 4 sets - 12 reps - 2*5kg
Back: Pull-ups 3 reps - body weight
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