5/3/1 Bench press day 7/10/13

Rotator circuit

Bench press, bar x10 26.5×5 47.5×5 57.5×3 78.5×5 89×3 100×8

Pause bench press 78.5x3x3x3

Front side raise 8.5x15x10

Face pull 13x15x15

Smith cgbp 32.5x10x10x10

T bar row 70x15x12x11

Across body curls r/p 12.5×15/6/5