warm up: abs & reverse hyper

Bench Press: (against 30lb chain)

bar x 5

bar + 30lb chain x 5

95lb + 30lb chain x 5

135 + 30lb chain 3 x 3

145 +30lb chain 3 x 3

155 +30lb chain 3 x 3

triceps: close grip 75lb+30lb chain 2 x AMAP

Assistants

DB flys 4 x 12

rolling DB JM press 4 x 12

close grip landline row 3 x 10

machine close grip row 3 x 15

OH BB press 2 x 15

warm down