warm-up

135 x 10

185 x 5

225 x 3

295 x 8

315 x 3 sets of 8 reps

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

275 x 1 set

295 x 1 set

Accessories

tate press

4 sets of 12 reps

tricep push-down

4 sets of 8 reps

tricep rope push-down

2 sets to failure