Upper body- volume

warm up

Bench Press

bar 2 x 5

95 2 x 5

135 x 5

165 2 x 6

175 2 x 6

185 2 x 6

200 x 5

Banded pin press 3 x 5

Assistants

straight arm push down 3 x 15

snatch grip bent over row 3 x 10

DB front raises 3 x 12

shoulder press machine 3 x 12

Conditioning: 20 min run