warm up

Bench- wide/med. grips

bar

95lb  2 x 8

135 lb 2 x 8

155lb 2 x 8

165 2 x 8

185lb x 3

200lb x 2

assistants

flies 3 x 15 10s, 15s, 20s

seated shoulder press 2 x 12 30s; 40s x 8

lateral raises 3 x 15

bicep curls 25s 2 x 20 machines 3 x 10

behind neck pull down 3 x 15

pull ups 3 x 8

triceps 2 ex. 3 x 10

abs

stretching

Running: 1 mile; 8 100yd sprints