Bench barx10, 95x8, 120x5, 135x3, 150x5x4sets, Floor presses closer grip Pause 145x3x4sets, 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
Sumo deadlift 135x5, 185x5, 225x3, 275x1, Belt 305x5x2sets GHR 4X10, Pull throughs 3x12, Upper back 8sets 10-12 reps
[youtube=https://www.youtube.com/watch?v=W0bd11P9Sc0]