5/3/1 Bench day 6/11/13

Rotator circuit

Bench press, bar x10 37.5×5 48.5×5 59×3 80×5 91.5×3 102.5×8

Pause bench press 80x5x5

Front side raise 9x12x12

Face pull 16x15x15

Smith cgbp 40x10x10x10

T bar row 75x15x15x15

Across body curls r/p 14×16/6/5