warm up - treadmill 15 min incline

warm up - Thompson fatbells bench presses 3 x 20 pronate/supinate grip (10 each)

Bench - bar x 2 x 10

105 x 3

125 x 3

145 x 1

155 for 5 singles (with pause)

blood flow work with fat bells:

floor presses (25lbs) 3 x 20

flies (10lbs) 3 x 20

front raises (10lbs) 3 x 20

machine:

tricep pushdowns 3 x 20 (30lbs)

bicep curls 3 x 10 (30lbs)

treadmill to seal the deal 20 more minutes on incline

[youtube=https://m.youtube.com/watch?v=dMNLUNEV7SY]