Bench press

225 x 3

265 x 3

295 x 5

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Last set super-set with uni dumbbell rows

115 x 10

Pause wide-grip bench

185 x 10, 10

205 x 10, 10

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Super-set with unilateral dumbbell rows

115 x 10, 10, 10, 10

Dips

20, 15

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Super-set with dumbbell upright rows

50s x 20, 20