Chest & Back

Prone Rear Delt Raise
2.5lbsx20
3x5lbsx15

BB Pendlay Row
3x60lbsx12

One Arm DB Row
3x25lbsx10@each

Machine Assisted Ovhand Pullup
3x50lbs x 12- biceps burn

Wide Lat Pulldown
3x37.5lbs x 10- focused on pulling from lats not arms

Peck Fly
3x20lbs x 15

Standing Bent Over lateral delt raise
3x5lbsx15

DB Incline Chest Press
20lbs x 13
20lbs x 12
20lbs x 10- triceps toasted!

Push ups
5- chest rested on ground
6- chest not rested on ground
6- same above