Peng Joon

@Protea Hotel, Midrand

DB Chest Press
5×12 @ 20kg

DB Back Row
5×12 @ 12.5 kg

DB Chest Fly
5×12 @ 12.5kg

Lawnmowers
5×12 @ 20kg

@ Westin Chennai

DB Bench Press
5×12 @ 20kg

*Superset 7 Pullups

Rushing off

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@ Westin Chennai

Single Leg Squats
50

DB Front Squats
5×12 (C)
@ 15kg

* Superset 7 Pullups

Bar Lunges
3×15 (C)

* Superset 15 Pushups

@Westin Chennai

Shoulders & Arms (p90x)
3/5 @ 12.5kg

Then,
21-15-9
DB Snatch @ 15kg
Burpees

12:21

Bench Press (Smith)
5×12 (P)
40-45-50-50-50kg

*Superset 7 Pullups

Inclined Bench Press (Smith)
5×12 (C)
30kg

*Superset 5 Pullups

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Bench Press 
5×5 (P)
50-55-50-60-63 kg

Bench Press
5×10 (C)
@50kg

*Superset 5 Pullups

Back Row
5×12 (P)
*Superset 15 Pushups

Inclined Bench Press
3×10
@40kg

*Superset 5 Pullups

Back Squats
5×5 (P)
70-75-80-85-90

5×12 (C)
@ 50kg
*Superset 5 Pullups

5 Rounds AMRAP Pullups (Kipping)
16-12-10-9-7

2 Rounds
21 Curls
20 Crunches
20 GHD