Chest & Back

BB Pendlay / plank crossed knee tucks 30x
40lbs x 15 warm up
40lbs x 12 warm up
50lbs x 10
50 lbs x 10
50lbs x 10

One Arm DB Row / hyper Ext
3x25lbs x 10 @each / 3x 20

DB Incline Chest Fly / one leg glute bridge
10lbs x 10 / 15@each
10x12 / 15@each
10 x12 / 15x@each

DB Incline Chest Press / donkey kick
3x15lbsx10/ 3x20x@each

BB Close Grip Triceps Bench Press
40lbs x 15 hard last 3 reps
40 x 12
40 x 12

DB Alt Curl
10lbs x 12
10lbs x 10
10lbs x 15 ( last 5 w 7.5lbs DB)