Press:
45 x 5 x 3
75 x 5
100 x 5 x 3

Bench:
75 x 8
95 x 8
115 x 8 x 4

Dips on chairs:
5 sets of 12: 60 reps

Flys:
10 x 15 x 5

Lateral Raises:
5 x 15 x 5

Stretch

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