1)9×3 Speed Bench Red Bands 150
2)6×4 Weighted Chin Ups 35lbs

3) 4×15 Incline, close, regular, wide grip 95

4)3×15 Pin Bent over rows 95

5)3×15 Flys 25lbs

6)3×30 DB rows 30lbs

7)3×20 Ring Push ups

8)50 Flat DB Bench 40lbs ever time I break 7 strict pull ups