Weighted chin up- 5RM

Bench press- 10RM@41X0

 

A1 Incline Dumbell bench press- 3×8-12

A2 Barbell row- 3×8-12

 

B1 Seated dumbell shoulder press- 4×8-12

B2 Dumbell curl- 4×8-12

 

C1 Weighted plank- 4x30s

C2 45 degree back extension- 4×10