Up four it

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

3 x 10 hyperextensions

3 x 10 incline sit ups

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

lager

13 st 7 last year 13 st 3