warm up

Bench

bar x 5

95 x 5

135 x 5

155 x 5

165 x 5

175 x 5

185 x 5

185 x 1

175 x 1

165 x 1

155 x 1

135 x 16

assistants

fly’s 3 x 10

strict press 5 x 2; 1 x 10

preacher curls 3 x 10

lateral raises 3 x 14

plate raises 3 x 15

lat pull downs 3 x 10

rows 3 x 10, 1 x 5 static holds

warm down

conditioning: 30 minute run