Bench Press

1. Close Grip Bench Press

180x1
200x1
190x2
180x3

2a. DB Bench

65x8
55x10
65x10
135lbs Close Grip Bench x 8

2b. Barbell Rows

135x10
135x10
135x10
135x10

3. Machine Rows

45lbs x 15
65lbs x 15

4. Arm Curls Machine

25lbs x 12
20lbs x 12
15lbs x 12

5. Incline Treadmill Sprints

12km/h @ 15 incline x 20 seconds each x 2
13km/h @ 15 incline x 20 seconds each x 2
15km/h @ 15 inline x 15 seconds each x 1
14km/h @ 15 incline x 15 seconds each x 1