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
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