Chest, Back & Biceps

Overhand Grip Negative Pull Up practice

Standing T Row Bar
10lbs x 15 warm up
15lbs x 12 - hard last 2 reps
20lbs x 10 - hard last 2 reps
20lbs x 10 - hard last 2 reps
15lbs x15 - hard last 2

DB Prone Incline Row / DB Incline Chest Fly
20lbs x 12 / 10lbsx15
20x10/ 10lbs x 15
20x10 / 10x15

BB Pendlay Row / DB Incline Chest Press
50lbsx 12 / 20lbs x10 (very tough last 2 reps)
50x12/20x8
50x12/ 20x 8 (hard last 2 reps for both lifts)

Seated Cable Row / Push up
20lbsx15- light / 12x
27.5lbsx 10- mod heavy / 12x
27.5x10 / 12x

Hammer Iso lateral wide pulldown (seat #6)/ DB alt Biceps Curl
3x35lbs x 12 /3x 7.5lbsx12

Knee raise / dB hammer curl
3x20x / 3x7.5lbsx15