Bench barx10, 95x8, 120x5, 140x4, 165x2, 180x2x3sets, Floor presses closer grip Pause 155x3x4sets, Overhead barbell shoulder presses 5x6, Front raises plate or dbs 4x10-12, Db tricep exts 8x8 15sec rest, rope push downs 3x12-15, Band pull parts 3x25, Rotator cuff cleans 3x15

Conventional deadlift Speed pulls 135x5,185x5, 225x5, pull every 35 to 45 secs 255x1x8sets GHR 4X10, Pull throughs 3x12, Upper back 8sets 10-12 reps,