warm up: bike for 5 mins

Bench: bar 2 x 5  40kg x 5  60kg x 5  70kg x 5  75kg 5 x 5

Banded pin press: 60kg 3 x 8

Assistants

barbell tricep extensions 3 x 15

tricep dips 3 x 20

T-bar row 3 x 10

machine pull downs 3 x 12

plate raises 3 x 15

standing rear delt flys 3 x 12

Conditioning

running; treadmill 40 mins