warm up

Bench

bar x 5

95 x 8

135 2 x 8

155 2 x 8

165 2 x 8

185 2 x 3

155 2 x 5 w/ pause

assistants

DB flies 3 x 12

incline DB press 3 x 10

one arm row w/ 70lb DB 3 x 10

bicep curls 2 x 25

lateral raises 3 x 20

plate rises 3 x 16

tricep extension 3 x 12

tricep dips 3 x 10

warm down

abs

Running: 1 mile; 5 100 yd sprints, 3 50 yd sprints