Bench
Bar * 10 * 2
60 * 5 * 2
80 * 5
100 * 3
120 * 3
Spoto press (2s pause)
127.5 * 2
130 * 2 * 3
Db press
35 * 8 * 3
Close grip bench
100 * 10 * 2
Squats
Bar * 10
60 * 5
80 * 5
100 * 10 * 2
100 * 5 * 4
GHR abs SS back extensions
BW * 20/20 * 4
127.5 * 2
130 * 2
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