A
4 sets
4 Bench Press @ RPE 9/10
8 Dumbbell Bench Press @ RPE 8/10
12 Banded chest flyes @ RPE 8/10
15 Barbell Skull Crushers @ RPE 9/10
-rest 2:00-3:00 between sets-
B
4 sets
4 Pendlay rows
8 DB shrugs
12 Banded upper arm rows
-rest 2:00-3:00 between sets-