Sept 12, 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
[youtube=https://www.youtube.com/watch?v=QxUzScurN7Q]