Bench'n and back'n

Shoulder and elbow warm sets
4 movements
3 sets of 20

Bench
Barx5x3
135x5
185x3
225x3
275x3
315x3

Elitefts chest supported row
4 sets of 8

Lat pull down
4 sets of 12

Single arm row using Elitefts chest supported row
4 sets of 10

YTW's
4 sets of 20

Abs
4 sets