warm up

Bench

bar x 5

95 x 5

135  2 x 8

145 2 x 8

155 2 x 7

165 4 x 5

145 2 x 7 pause

assistants

flies 4 x 12

shoulder press DB 4 x 14

lateral raises 3 x 10

bicep curls 2 x 24

hand stand pushups 3 x 10

lat pull downs (behind neck) 3 x 12

abs (lower and obliques)

stretch