- superset
- squat - 3x5 (210)
- dips - 3x5 (45)
- superset
- jerks - 3x10 (120) (10,10,8)
- chin ups - 3x10 (10,10,6)
- superset
- db flies - 3x12 (30) (12,8,6)
- ghr - 3x12
- superset
- db concentration curls - 3x12 (20) (assisted/cheat)
- skater squats - 3x12
need to drop down on the flies apparently
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