Warm-up

Raw bench 3 sets of 6 reps with 295, 1 with 275

Pause Bench (5,4,3,2,1)

2 sets with 225, 1 set with 245 and 2 other with 255.

Tricep push-down for 4 sets of 10

Tricep one arm inverted hand pulley push-down 4 x 6 reps

One arm pulley bicep curl 4 sets of 6 reps

This is not a big day...nothing fancy. Form, technique and some blood flow.