Bench

  • bar x 15 x 2
  • 95 x 10 x 2
  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 275 x 2
  • 315 x 2
  • 365 x 5
  • 405 x 5 x 2 - Catapult

DB Bench

  • 90 x 12 x 3

Fat Bar / Wide Grip Pulley Row

  • 150 x 15 x 3

DB Lateral

35 x 10 x 4

Wrist Rolls

  • 52# kb x AMRAP

It looks like I'll be back to benching once a week again due to the joints not appreciating the twice a week plan. I'll try to do more shoulder movements on one of the days instead.

 

 
[youtube=https://www.youtube.com/watch?v=e7bLnVIGw28]