Monday
3pm
Leg press 5x20
Band resisted KB swings 3x20
6pm
Pull up hangs
Boom stick
Rev grip DB bench
Bench
145x10
195x5
235x5
285x5
325x2
375x2
415x2
445x3x4 sets
445x5 last set
Spoto press
325x8x3 sets
Football bar tricep ext to pins
135x10
185x10x2 sets
Fatbell rows no handle grip
3x15
Tri set:
Chest supported row
Tricep rope
Face pulls
3x10-20 each
[youtube=http://www.youtube.com/watch?v=b57VziOXSDA]