Warm up

  1. Form roll
  2. Trigger point action
  3. Shoulder mobility

Bench

185x3x5

Drop set 135x15

  • Incline bench 4x10
  • Machine chest press 100reps total
  • 3 board press close grip 35x3x10
  • Cable triceps extensions 4x20
  • 5 min on the rower