5/3/1 Bench Press 14/12/14Bench PRess 40 x5 60 x5 86.5 x5 97.5 x3 109 x10 86.5 x17 86.5 x12Dips x10 x5 x5Chins various grips x4 x4 x4 x1 x3 x2Rack Chin x 16Reverse Curls 23 x10 x10 x10