Bench press

warm up: bike 5 mins

Bench press: with 25kg chain; 60kg + chain to a 1bd 7 x 3

dumbbell flys 4 x 8
triceps:
JM press with BB 3 x 10
single arm push downs (with handle) 3 x 10
banded pushdowns 2 x AMAP
Back:
single arm landmine row 3 x 10
neutral grip lat pulldown 3 x 10
seal row with DB 3 x 10
Shoulders:DBs
front raises
lateral raises
bent over rear delt raises
3 x 10 supersets