5/3/1 High incline bench day 19/9/13

High incline bench, bar x10 23.5×5 30×5 37.5×3 43.5×5 50.5×5 57.5×13 43.5×18

DB bench 19x15x15x15

Reverse grip bench press 45x10x10x10

Chins various grips x6x5x4x3x4x3x2x3x3

Cable curl r/p 15.5×9/3/2