Speed bench 135x10 185x5 205x3 215x2x10
Hammer strength Iso LAteral Row (just plates loaded per side) 2x10 3x8 4x6
Face pulls 80x10 90x10 110x8
LAt pull pull downs(just to stretch out a bit)150x10x2
Press downs 160x8 170x8 180x8 190x8(whole stack)rep PR!
Close grip bench 135x1- 155x10 175x10

This was a very intense work out. I am totaly sore today, last night when I did it I was out of breath at the end LOL.

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