5/3/1 Bench press day 28/10/13

Rotator circuit

Bench press, bar x10 37.5×5 48.5×5 59×3 75×3 86×3 96.5×9

Pause bench press 75x5x5

Front side raise 6.5x15x12

Face pull 15x15x15

Smith cgbp 37.5x10x10x10

T bar row 72.5x15x15x15

Across body curls r/p 13.5×16/6/5