11 25 ME Bench

Floor press, 2 RM

  135 X 10

   225 X 5

  275 X 2

  315 X 2

  365 X 2

  405 X 2

Close grip bench, feet on bench, + doubled super mini bands

  185 X 6 X 3

  205 X 6

  225 X 6

Rope tricep overhead

  50 X 25 X 4

Low pulley row, multi grip handle

  160 X 20 X 6 (2 sets at each grip)

Seated dumbbell cleans

  25 X 15 X 3

Dumbbell preacher curl

  15 X 12 X 5

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8 5 ME Bench

Reverse Strong Band Bench
  225 x 5
  315 x 3
  405 x 1
  455 x 1
  495 x 1
  545 x 1
  585 miss

Floor press
  255 x 5
  255 + 1 set chain x 5
  255 + 2 sets chain x 5
  255 + 3 sets chain x 5
  255 + 4 sets chain x 5

Lying 1-arm dumbell extension
  35 x 12
  45 x 12 x 4

Chest-supported t-bar row
160 x 12
180 x 12 x 4

Dumbbell front raise
  35 x 12 x 3

Dumbbell side lateral raise
  35 x 12 x 3

Dumbbell bent-over rear delt raise
  35 x 12 x 3

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