Warm up

Bench w/ chain

bar, 135 2×5

135lb + 1 med. chain & 1 lg chain each side 9×3

Bench w/ red micro minis

205lb 6×1

assistants

dumbbell bench on med ball 60lb DB 2×10

overhead machine press 3×3

plate raises 2×15

overhead DB press 2×10

Triceps:

close grip press 2×10

push downs rope 2×15

push downs curl bar 2×15

Warm down

Destroyed arms! Also ran last night and tonight 🙂 I ran a timed mile last night at 7:35 and tonight I ran 4.0 miles. Who says powerlifters can’t run? Day off tomorrow, and then back at it Thursday with deadlifts!