5/3/1 Bench Day 2/9/13

Rotator circuit

Bench press, bar x10 26×5 46×5 56×3 71.5×3 82×3 92.5×10

Pause bench 71.5x3x3x3

Front side raise 7.5x15x15

Face pull 10x15x12

Smith close grip bench 22.5x10x10x10

T bar row 65x15x15x10

Across body curls r/p 10.5×13/6/5