warm up

bench

bar x 5

95 x 5

135 x 5

145 3 x 10

95 2 x 12 close grip!

assistants

DB press 3 x 10

overhead DB press 3 x 10

plate raises 2 x 16

machine rows 3 x 10

1 arm DB row 2 x 10

abs

conditioning: 30 mins elliptical (on 30sec off 1 min)