1. 3RM Incline Bench 195lbs. 95/135/155/175/185/195/200 for 2

2. 5×6 Bent Over Row 135/175/175/175/175

3. 3 Sets Of  

     12 DB Bench Close40/45/50 .

     15 Dips 

     15 Single Arm Row 40/45/50

4. 2×20 Pulls ups 

5. 4×10 Ab Roll Outs