Bench Press
warmup
135x5
135x2
185x3
work sets
200x8
200x7
200x6
Supersets
DB Skullcrushers - 3x8.....40s
KB Hammer Curls - 25sx8, 30sx7, 25sx8
Lying Cable Curl with hold - 35x10, 40x8, 45x8
DB Curl - 3x8....22.5s
Overhead Rope Extension - 47.5x10, 52.5x10, 10
Rope Pushdown - 47.5x10, 52.5x10, 10
DB Wrist Curl - 20xs10, 25sx10, 10
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