Cross > Weights

Bench press - Warm up sets [5 reps using Mr Ness's 6ft bar only (10kgs), 5 reps 15kgs, 5 reps 20kgs, 1 rep at working weight], and then.… 28kg bar reps 15/15/15
Leg extensions warm up weights then 22.5kg reps 15/15/15
Bent over rows (leaning on bench/one arm at a time) 10kg dumbbells reps 15/15/15
Resistance band rear delt pulls with red band reps 15/15/15
Biceps curls 7kg dumbbells reps 15/15/15
Two arm lying triceps extensions 7kg dumbbells reps 15/15/15
Pull ups assisted by resistance bands reps 8/8/8
Also 5 eccentric reps — when you hold your body weight and then lower yourself down slowly
Press ups 10/10/10
Hamstring curls with 2kg ankle weights reps 15/15/15
[1 min rest between sets]