Wednesday weight and Karate workout.

One each of Heian Shodan, Heian Nidan, Heian Sandan and Heian Yondan. Three each of Heian Godan and Tekki Shodan. (10 total)

DB incline benchpress – 95×15, 135×5, 135×15
Cable seated row – 70×15, 100×15, 110×15
DB press – 30×15, 30×15
Lat Pulldown – 100×15, 100×12 (wide grip)
Deadlift / shrug – 95×14, 95×12
CG benchpress – 95×15, 95×15
Swissball crunch – 3×15