5/3/1 Bench day 23/9/13

Bench press, bar x10 41.5×5 47.5×5 57.5×3 73.5×3 84×3 94×9

Pause bench 73.5x3x3x3

Front side raise 6.5x12x10

Face pull 12x15x15

Smith cgbp 30x10x10x10

T bar row 67.5x15x15x15

Across body curls r/p 10×15/6/6