5/3/1 Bench Day 26/8/13

Rotator circuit

Bench press, bar x10 26×5, 56.5×5, 66×5, 76.5×5, 86.5×13

Pause bench press 66x3x3x3

Front side raise 7.5x15x10

Face pull 9x15x15

Smith CGBP 20x10x10x10

T bar row 62.5x15x15x15

Across body curls RP 10×12/5/4