Warm up: 50 Back hyperextensions
A: Bench press 65x4x5; 70x1x1, 75x1x1
B: Reverse hypers 70x5x5
C: Assisted pull ups Level 4x5x2; Level 3x1x1; Level 6 x1x5
D: Assisted dips Level 4x5x2; Level 3x1x1; Level 6 x1x5
E: Lateral raise 40x5x5
F: One-arm DB rows 30x4x5; 40x1x5
G: DB shrugs 25sx5x5