Main lift- flat bench
Warm up sets
40% = 110 x 5
50% = 135 x 5
60% = 160 x 5
Working sets
70% = 190 x 3
80% = 215 x 3
90% = 245 x 7
Assistance work
Wide grip flat bench
50% = 135 x 10 x 5 sets
Chins @ body weight
x 2 x 5 sets
Decline crunches
x 10 x 5 sets
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