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@spenceey
Ouch I'm sore now.
Got down there for 6.45 spent around 45mins- 1 hour there.
Plan is as follows;
Day 1 : Chest & shoulders
Bench Press
Incline bench press
Dumbbell shoulder press
Dumbbell bench press
Dumbbell lateral raises
Day 2: Arms
Z-Bar curl
Close grip bench press
Straight bar push downs
Bench dumbbell bicep curl
Lying dumbbell triceps extensions
Dumbbell hammer curls
Day 3: Back
Bent over rows
Seated pulley rows
Bent over bench dumbbell lift
Machine reverse press