![Shirted bench](https://www.elitefts.com/wp/wp-content/uploads/2014/09/casey-bench-shirt1.jpg)
Pull up hangs
Bar x 10
145x10x2 sets
235x5
285x1
325x1
Metal bash bencher
375x1
415x3x3
465x1
485x1
505x1
Spoto press
325x3x3
Lat pull downs with mag grip handle
3x15
Front and lat raises
9# fatbells x10 each x5 sets
Pull up hangs
Bar x 10
145x10x2 sets
235x5
285x1
325x1
Metal bash bencher
375x1
415x3x3
465x1
485x1
505x1
Spoto press
325x3x3
Lat pull downs with mag grip handle
3x15
Front and lat raises
9# fatbells x10 each x5 sets