9-10-10 training

Bench press: 125×5, 145×5, 165×5, 115×10 / 5
Seated row: 120×12 / 5
BB extension: 4×10,8,6,12
DB curl: 4×10,8,6,12
Shrugs: 3×15,12,10
Lateral raise: 3×10
Neck and grip: 3 sets