Luke 11-4-11 Bench Assist

Seated Dumbbell Shoulder Press

50's x 5

55's x 5

60's x 5

65's x 8 PR

Bench

145 x 8

155 x 8 x 2

Decline Bench

135 x 8

155 x 8 x 3

Dumbbell Rows

90's x 10 x 3

Cable Rows

180 x 8 x 3

Skull Crushers

80 x 10 x 3

superset with Barbell Curls

80 x 8, 6, 8