Light/volume chest
Flat bench
45x5
135x5
225x5
315x10, 10, 10
Pec deck 4x20
Floor press
135x5
225x5
315x3, 3, 3
T bar rows
1plate x12
2x12
3x12
4x10
5x8
6x8
Band press downs 100 reps
Hammers tenth one arm preacher curl
50x12
70x12
90x6
Db ext 25x15
35x15
45x12