Pull up hangs
Rev grip DB bench
Bench
135x10
185x5
225x5
275x5
315x3
365x2
405x1
Metal single ply bash bencher
455x3
495x3
525x3
555x2x2
Slingshot
405x10
-left wrist jacked up, need to get "knuckles up"
Floor press to pins
Against short light bands
135x6
225x6
275x6
315x6
Tricep ext to pins
Against short light bands
Bar x 10
95x10
115x10
Chest supported row 2x15
Superset with
Triple tricep ext 2x10-15
Chest supported rear delts
Superset with
Band rear delts
3x10-15 each
[youtube=http://www.youtube.com/watch?v=UO6kqjZ5tOU]