115x5
135x5
155x8
Incline Bench presses feel much more easy than flat bench for me so for now... this is gonna be my main lift while I just use flat bench as hypertrophy work.
2. BB Bench Press
1. 135x10
2. 115x10
3. 90x20
3. Pull Ups
Sets of 5, 3 and 2 pull ups to 30 reps including 45lbs weighted pull ups x 3 & 20lbs weighted pull ups x 2
4. Dumbbell Rows
80x8
100x20
60x10
5. Incline Treadmill Sprints
14km/h @ 15 incline x 10 sprints (15 seconds each.)
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