Upper body: Press with chains
warm up: abs & reverse hyper
Bench Press: (against 30lb chain)
bar x 5
bar + 30lb chain x 5
95lb + 30lb chain x 5
135 + 30lb chain 3 x 3
145 +30lb chain 3 x 3
155 +30lb chain 3 x 3
triceps: close grip 75lb+30lb chain 2 x AMAP
Assistants
DB flys 4 x 12
rolling DB JM press 4 x 12
close grip landline row 3 x 10
machine close grip row 3 x 15
OH BB press 2 x 15
warm down
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