barbell bench 227x12
217x12
227x8
db incline press 80s 3 sets of 10
flat and incline fly superset x3
with 35s
tris
pulldows 6 sets of 8
90lbs
lying ett
85lbs 6 sets of 8
kickback
50s 6 sets of 12
wrist curls
4 sets of 20
abbs
weights sit ups
3x50
plank 3x 1 min