Press

155 x 3

182.5 x 3

202.5 x 3

155 x 9

-

Super-set with pull-ups

8, 8, 8, 9

Skullcrushers

50s x 9, 8, 8, 8

-

Giant-set with dumbbell curls

50s x 9, 8, 8, 8

-

Giant-set with pull-ups

8, 8, 8, 8

Decline push-ups

19, 10-> Switch immediately to band chest flyers x 12

-

Super-set with band Y-rows

19

Done in 70 minutes, including warm-ups. Got a painful pump, exacerbated by elbow sleeves.