5/3/1 Bench day 5/8/13Weight in kilosRotator circuitBench press, bar x10 35×5 45×5 55×3 70×3 80×3 90×9Pause bench press 70x3x3x3Front side raises 7x15x12Face pulls 8x15x15Smith close grip bench 32.5x10x10x15T bar row 60x15x15x15Cross body curls R/P 9×12/5/4