Upper Body

Pause Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
225x2

Rack Shoulder Press
135x5
185x5
205x4

Superset
Wide Neutral Pullups - 3x10
Cable Row (standing) - 3x10....65

Leg Elevated Crunch - 3x10

Face Pull (forget weights)