Speed bench 175x3x10 185x5 205x5 225x4
Standing Sh press 95x10 135x5 155x4
Arnold PResses 45x10 55x10 60x6
up right rows barx10 65x10 95x6
shrugs 225x10 315x10 405x10 495x10 585x8 stripsets:405x15 315x20 225x25

BOR 135x10 185x10 225x8 135x10
Lat pull down 90x15 120x10 150x10
iso-lateral row(plated per side) 2x10 3x10 4x5
Chins 4 sets of 4

WOW I am totaly spent

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