Pause bench deload

Warmup with foam rolling 

Bench 

Bar * 10 * 2

40 * 10 * 2

60 * 5

80 * 5

100 * 5 * 5 (2s pause)

Barbell Press

50 * 5 * 5

BNP

40 * 10 * 3

Hanging knee raise

10 * 5

Back extension SS GHR abs

30,30