warm up

Bench

bar x 5

95 x 6

135 x 6

155 x 6

165 x 5

185 4 x 3

145 x 8

assistants

strict press 4 x 12

curls 2 x 20

lateral raises 3 x 12

plate raises 3 x 15

supinated rows 3 x 12

shoulder press DB 3 x 10

tricep extensions 3 x 15

floor ab circuit X 3

Stretch and foam roll