warm up

abs

rotator cuff mobility

Bench

bar

95 2 x 7

135 2 x 7

155 2 x 6

175 2 x 4

185 2 x 3

195 2 x 2

155 2 x 6 (med-grip w/ pause)

assistants

over head press w/ barbell

lateral raises 3 x 16

pull ups 3 x 10

bicep curls 3 x 28

tricep extensions 3 x 16

tricep pushdowns 2 x 16

tricep dips 3 x 12

warm down

stretch & foam rolling