1) 9×3 Speed Bench 150lbs Red Bands

2)5×6 Wide Grip Pause Incline 135

3) 4×12 Flat Bench DB 45lbs

4) 3×20 Ring Push Ups

5)4×8 Fat Bar Pull Ups

6) Super set (2mins rest)

3×15 Bent Over Rows 125

3×15 TRX Supline Rows