1) Bench 2 x 6 x75%
2) Dead Bench 3x5
*set up 1" off chest and reset after each rep (this is not a touch and go). Increase weight each set if possible. Good starting point is 60% of bench 1 rep max.
3) Tricep Hell
*close grip. 5 reps x all 5 boards up and back down. If unbroken last week increase by 10#.
4a) Side/Front Raises 3 x 10
4b) Dips/Cable Pushdowns 3 x 10