Upper Body

Wide Hammer Strength Bench Press
warmup
90x8
180x8
230x8
work sets
270x10
270x8
drop set (270x8, 180x7, 90x8)

Cable Row
30x10
32x10
32x10
drop set (32x10, 28x6, 24x6)

Superset
Pushdown - 20x12x 22x12, 24x12
Close Pushups - 12, 10, 8

DB Curl - 3x8....22.5s
Hammer Curls - 22.5sx8, 6, 6

Barbell Holds - 225.....3x max time

Good workout, good pump.