Bench
bar x warmup
95 x warmup
135 x warmup
185 x 12
225 x 10
245 x 8
275 x 3
275 x 3 + force rep

inclind DB
55 x 12
60 x 10
65 x 8
70 x 5

cable flys x 3 sets

OH tri extensions (in plates + curl bar)
50 x 12
60 x 6
60 x 8
60 x 8

1 arm reverse pushdowns
3 x 12
4 x 8
4 x 8