Raw bench
warm up
Bench
bar x 5
95 x 5
135 2 x 8
145 2 x 8
155 2 x 7
165 4 x 5
145 2 x 7 pause
assistants
flies 4 x 12
shoulder press DB 4 x 14
lateral raises 3 x 10
bicep curls 2 x 24
hand stand pushups 3 x 10
lat pull downs (behind neck) 3 x 12
abs (lower and obliques)
stretch
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