5/3/1 Bench day 5/8/13

Weight in kilos

Rotator circuit

Bench press, bar x10 35×5 45×5 55×3 70×3 80×3 90×9

Pause bench press 70x3x3x3

Front side raises 7x15x12

Face pulls 8x15x15

Smith close grip bench 32.5x10x10x15

T bar row 60x15x15x15

Cross body curls R/P 9×12/5/4