DE upper

Speed bench w/ 75kgs 6 x 3 (medium and narrow Grip)

Declines
60 x 15
80 x 10
90 x 10
90 x 9

Floor press
60 x 8
70 x 6, 6,8

Dumbell rows s/s cable cross over
3 sets of each (dumbells 30s for 15-20 reps each side)

Lat pull down s/s seated cable rows
3 sets x 10

Shoulder presses
3 x 12

gun work
rolling tri ext