RE upper

Speed bench with 80kgs x 3 x 6sets (3 different grips)

Declines
60 x 20
80 x 8 x 3sets

incline smiths
50 x 15
60 x 8 x 2 sets
60 x 10

seated cable rows s/s with incline flies
rows x 4 sets
flies x 3 sets

rolling tricep extensions
10s x 15
12s x 15
15s x 15

1 sets of hammer curls

note: bit of an off day, not happy with the declines as i was doing 90 last week but it was early and my speed benches were 60% so that effected me