Deload.

• Press (superset with pulldowns)
  • bar x whatever
  • 70 x 5
  • 70 x 5
  • 90 x 5
  • 90 x 5
  • 110 x 5
  • 110 x 5
• Lat Pulldowns (pronated grip, to chest)
  • 110 x 12
  • 110 x 12
  • 120 x 12
  • 120 x 12
  • 130 x 12
  • 130 x 12
• Dips (superset with shrugs)
  • BW x 8
  • BW x 8
• DB Shrugs
  • 80e x 15
  • 80e x 15
• Front Plate Raises (all the way above head)
  • 25 x 15
  • 25 x 15
• Skullcrushers
  • 70 x 12
  • 70 x 12
• Hammer Curl
  • 40e x 10
  • 40e x 10