*treadmill
*super series warm-up

Bench

  • bar x 20
  • 95 x 10
  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 275 x 3
  • 315 x 3
  • 385 x 3 x 3
  • 405 x 4 - catapult
  • 405 x 3 - catapult

Low Pulley Row

  • 210 x 10 x 4

Pressdown w/ rope

  • 105 x 10 x 4

KB Overhead Press

  • 35 x 20 x 2

[youtube=https://www.youtube.com/watch?v=Pu9WfqLCUr0]