Bench assortment

Warm up

Bar * million

60 * 5 * 2

Pause benching (1sec + 1 inch off chest)

100 * 4

110 * 4

120 * 4

125 * 4

127.5 * 4

127.5 * 3

Seated DB press

35 * 6 * 3

40 * 6

Close grip bench 

60 * 12

80 * 12

100 * 12 (rest pause 6,2,2,1,1)

Kroc row

45 * 10 * 3

Shrugs 

100 * 12 * 3

Back extension alt GHR abs

+ 10kg * 20 * 3