Strength
Bench Press, build to a heavy set of 10 reps
Muscle Builders
A) Bench Press, 5 sets of 6-10 reps @ 5010, rest 1 minute
B1) Dips, 2 sets of 8-12 reps @ 40x0, rest 10 seconds
B2) Box Push Ups, 8-12 reps @ 40x0, rest 10 seconds
B3) Tricep Kick Backs, 8-10 reps @ 22x1, rest 1 minute (squeeze as hard as possible at top)
