5/3/1 Bench press day 16/9/13

Rotator circuit

Bench press, bar x10 36.5×5 47.5×5 57.5×3 68×5 78.5×5 89×11

Pause bench press 68x3x3x3

Front side raise 8x15x15

Face pull 11x15x15

Smith cgbp 27.5x10x10x10

T bar row 67.5x15x15x10

Across body curls r/p 9.5×14/6/6