Warm up: 25lb DB presses 3 x 20

Bench 135lbs 3 x 3

JM presses 3 x 20 

Isolated tricep extensions DB (10s) 4 x 15 each side

Side laterals x front raises 3 x 20 each

High Pulls x low pulls 3 x 10 each

Cable flies 4 x 15 (2 sec hold)

Stiff arm pull downs 3 x 10 

Smith machine rows 5 x 10

Bicep curls x rope cable tricep pushdowns 3 x 10 each 

 [youtube=https://www.youtube.com/watch?v=ucoFa8UqxBk]

[youtube=https://www.youtube.com/watch?v=nVHiCvuKiHM]

[youtube=https://www.youtube.com/watch?v=NBt27Inj8l0]