Friday speed bench

DB bench 55# 4x25 Lat pull down 3x10 Tricep rope push downs 3x10

Speed bench Swiss press bar Double red mini One chain per side Barx5 135x3 185x3x8 sets

Barbell bench EliteFTS shoulder saver Against double Orange light bands 135x10 185x8 225x6 275x4 225x8 135x12

BB JM press 135x20 185x20 225x20 185x20 135x20 30 sec rest

DB front and lateral raises 3x10 each

Single arm KB OH press 3x10

KB rows 3x10

Tricep rope push downs 3x20