Bench
Bar(50lbs)4 sets of 10
140x5
190x2
230x2
280x2
320x2 5 sets
Add metal black catapult
370x2 5 sets
Add Metal King Pro Shirt
500x1 3bd
550x1 2bd
590x1 2bd
Lat pulldown
4 sets of 20
Iso ab holds
front, side, oblique holds for 30sec a piece