Training – Bench Press

warmup
3 x 107.5
3 x 122.5
3 x 140

2 sets of 10 with 100
10 x 80
10 x 60

3 sets of 10 x 55

4 sets of 10 x BW

Peck Deck

2 sets of 10 

Triceps Pushdown

3 sets of 10 with 3/4 of the stack 

Skull Crushers

2 sets of 10 with 20kg 

Crossover

2 sets of 10 

Cardio:
10′ Treadmill
15′ Elliptical