Warm up: 50 Back hyperextensions
A: Bench press 65×4x5; 70×1x1, 75×1x1
B: Reverse hypers 70×5x5
C: Assisted pull ups Level 4×5x2; Level 3×1x1; Level 6 x1×5
D: Assisted dips Level 4×5x2; Level 3×1x1; Level 6 x1×5
E: Lateral raise 40×5x5
F: One-arm DB rows 30×4x5; 40×1x5
G: DB shrugs 25sx5×5