5/3 "TBT"

1a)Bench (185) 3x10
1b)Pullup (BW) 3x8

2a)Side stepups 3x8
2b)High inc. bench
60x7
65x7
45x20

3a)Tricep pressdowns 3x15
3b)Facepull 3x15

4)Single leg lying tricep ext (up to 50 x 5-5)
5)Leg ext.