5 X 50 medicine ball slams 5 X 50 jailhouse dips 5X 50 reps of 45lb plate cleans and extensions
2 sets X 20 reps X60lbs db incline press 2 sets X 10 reps X 75lbs db incline press 1 set X 10 reps X 85lbs db incline press
5 sets of 15 reps of dips
5 sets X Hammer strength curls 2(45lbs) X 20 reps
BP 2 sets X 185lbs BPX 20 reps 2 sets X 225lbs BP X 10 reps 2 sets X 265 lbs X 5 reps 2 sets X 285lbs X 4 reps I like to have higher rep count when I am shocking my bench back to where it needs to be.
15 min intervals on c2 rower under 2:00 p 500m split 30 min bike at 120hrt resistance at 18 10 min intervals on c2 rower after biking
3 sets of lat pulldowns with close grip attachment X 180lbs X 10 reps with hesitation at the peak contraction. 3 sets of tricep cable pulldown extensions at 110 lbs X 10 reps
