5/3/1 Bench Press 9/9/13

Rotator circuit 10.5

Bench press, bar x10 36×5 46×5 56×3 76.5×5 87.5×3 97.5×7

Pause bench press 76.5x3x3x3

Front side raise 8x15x11

Face pull 10x15x15

Smith cgbp 25x10x10x10

T bar row 65x15x15x15

Across body curls r/p 11×13/6/5