warm up!

Bench Press

bar x 5

95 2 x 5

135 2 x 5

145 2 x 6 pause

155 2 x 6 pause

175 2 x 4 SPEED

assistants

flies 4 x 10

overhead press DB 3 x 10

lateral raises 3 x 12

incline rows 3 x 12

lat pull downs x 6; 2 x 15

one arm tricep ext. 2 x 10

close grip press 2 x 12

*warm down; stretching*

Conditioning:

just 12 min. jog 🙂