Xtrainer: 2mins
Bench warmup
Competition bench; warmups, 100x5, 140x1, 155x1, 100x22
Liftoffs: 170x2
HS shoulder press: 40x12, 80x12, 100x8, 110x8, 120x6
Side raises: 4-5 sets of heaps
Pulldowns up to heavy 6, plus drop back set
Chest supported row: 20x12, 40x8, 60x6
Rear delt machine: 54x8, 68x8, 75x8
Pushdowns: few sets to entire stack + a few additionals x8, plus drop down set
Med ball crunches: x12x3
Notes
Weeeeeee doggie
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