5/3/1 Bench day week 1 29/7/13

Rotator circuit

Bench press (weight in kilos) bar x10 35×5 55×3 65×5 85×10

Pause bench press 65x3x3x3

Front side raises 7x13x10

Face pulls 7.5x15x15

Smith CGBP 10x10x10x10

T bar row 60x15x15x10

Cross body curls RP 10×10/3/2