Bench
Rest enough between heavy sets so the 5 x 5 stays strong.
Friday
Chest + Upper Body Power
Finish the week with heavier pressing, shoulders, triceps, dips, and a rowing-machine finisher.
Workout
Use the 5 x 5 bench press as the main strength anchor, then build upper-body volume around it.
Bench Press5 x 5
Incline Dumbbell Press4 x 8
Shoulder Press4 x 10
Tricep Pushdown3 x 12
Dips3 x max reps
Rowing machine15 min
Focus Notes
The aim is controlled power: strong sets, clean technique, and a conditioning finish.
Shoulders
Press smoothly and keep the ribs down to avoid over-arching.
Row
Finish with steady effort on the rower rather than sprinting too early.