Upper Body

Bench Press
warm up
135x5
135x3
185x3
205x3
work sets - 5x3 with 225

Wide Spoto Bench Press - 3x3.....185

Superset
Cable Row - 160x8, 180x8, 8
Wide Pullups - 8, 6, 5

Single Arm Overhead Crunch - 3x10 per side with 25

Face Pull
47.5x12
52.5x12
52.5x12