Warm up: 25lbs DB presses 3 x 20

Bench: raw worked up to 135

155lbs x 1, 185lbs, 195lbs, 205lbs, 225lbs x 2 x 1

Rolling tricep ext 4 x 20

Angle bar Overhead presses 5 x 5-8 reps

Pull downs 2 x 8 wide grip, 2 x 8 close grip, shirt double d grip bar 2 x 8

Abs 3 x 10

Front raises x layers raised 3 x 20 each

Bicep curls 3 x 10

[youtube=https://www.youtube.com/watch?v=68wUPEH829s]

[youtube=https://www.youtube.com/watch?v=55cQjNTAJwU]

[youtube=https://www.youtube.com/watch?v=MEEcDkVC2AY]