Bench
barx10x3
140x5
190x3
230x3
280x1
320x1
add slingshot
370x1
410x3 4 sets
metal grey catapult
500x1 4 sets
Dips
assisted 4 sets of 15
Cable pressdown
4 sets of 25
Abs
4 sets of 12
[youtube:https://www.youtube.com/watch?v=l2UhtuS6I9c]