Pull up hangs
145x10
235x5
285x5
325x5
375x1
415x1
465x1
Metal Bash Bencher single ply
505x1
555x1
615x1
Spoto press
375x3x3
External rotation floor press
70x15
80x15
80x10
-Stole these from Donnie. Just a floor press adding in external rotation- so palms start facing your feet in a normal bench position and as you press you externally rotate so your palms are facing your face, or in my case, each other.
Fatbell tricep ext
25x20
30x10
44x10
53x10
30x15
Rear delts
3x20
