Push
Bench
45x10
95x5
135x5
155x5
225x5
245x3
225x5
205x10
185x5
185x6
155x10x2
135x12
Chest Press (no *******)
130x8x4
Incline Bb bench
45x10
65x5
95x5
115x5
135x4
Pressing ability is miserable after all those bench sets
OHP
45x10
65x10
95x5
Wide grip Seated smith OHP
20x10x2
40x10x2
Superset 1:
Strict side laterals // front raises
15x15 // 10x10 x4
CGBP
45x10
65x10
Tricep rope pushdowns
32.5x100+ rp style
Overhead cable Tricep Extensions
20x25
Bench
45x10
95x5
135x5
155x5
225x5
245x3
225x5
205x10
185x5
185x6
155x10x2
135x12
Chest Press (no *******)
130x8x4
Incline Bb bench
45x10
65x5
95x5
115x5
135x4
Pressing ability is miserable after all those bench sets
OHP
45x10
65x10
95x5
Wide grip Seated smith OHP
20x10x2
40x10x2
Superset 1:
Strict side laterals // front raises
15x15 // 10x10 x4
CGBP
45x10
65x10
Tricep rope pushdowns
32.5x100+ rp style
Overhead cable Tricep Extensions
20x25