my pct training:
Upper 1: (5’mins light cardio, warm up shoulders, triceps)
Bench Press (warm up 1x15, 1x12), 3x8
Rows (warm up 1x15, 1x12), 3x8
Shoulders Press (warm up 1x12), 3x8
Pull Ups 3x8-10
Dips 3x8-10
Cambered Bar Curls 3x8-10
Single Dumbbell Seated Triceps Press 3x8-10...