Pull

Superset
Snatch Grip Deadlift from Blocks (touch and go) - 135x10, 155x10, 175x10, 195x10
Snatch Grip Shrugs - 135x10, 155x10, 175x10, 195x10

Standing Cable Row
52.5x8
62.5x8
67.5x8
67.5x8

Straight Arm Pulldown - 47.5x10, 57.5x10, 10, 10
Chinups - 7, 6, 5, 5

Reverse Cable Fly
10x15
12.5x10
12.5x10
12.5x10

TRX Bicep Curl - 3x12

Reverse Wrist Curl - 55x10, 45x10, 45x9

Bench + Pull

Bench Press
warmup
135x5
135x3
185x3
work sets
215x5
215x5
215x4

Weighted Wide Pullups
40x5
45x5
50x5

Single Arm HS Row - 3x8......135

Superset
Chinups - 10, 8, 8
Standing Cable Row - 3x10....67.5

Reverse Fly - 3x15.....7.5

Bench + Pull

Day 3, bench press then hammer my back.

Bench Press
135x5
135x3
185x5
work sets - 3x5......205

Weighted Chinups - 3x5......50

Chest Supported Single Arm Row
90x8
115x8
135x8

Superset
Wide Neutral Pullups - 3x10
Standing Cable Row - 67.5x10, 75x10, 10

Face Pull - 3x15......57.5

I am sore almost everywhere!

Upper Body

A rare early morning workout.

Incline Machine Bench Press - 3x12....165

Neutral Pulldown - 3x12.....140

Later Machine Raise - 3x15.....65

Standing Cable Row - 3x15 (forget weights)

Alternate Sets
DB Skull crushers - 3x11...30s
Cable Curls - 3x12.....10

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x3
225x3
230x3

DB Shoulder Press
50sx5
60sx6
70sx5
70sx5

Superset
Wide Pullups - 3x10
Standing Cable Row - 62.5x10, 67.5x10, 10

Ab Rollouts - 3x12

Band External Rotations - 3x12

Upper Body

Single Arm Bench Press - 3x14.....50

Standing Cable Curl
77.5x12
82.5x12
87.5x12

Lateral Raises - 3x15.....22.5

Reverse Cable Fly - 3x13

Supsersets
Incline Hammer Curls - 25sx6, 30sx6, 6
Incline Curls - 25sx5, 30sx3, 25sx3
Incline Wide Curls - 20sx6, 25sx3, 3

DB Skullcrusher - 3x10.....30s
DB Neutral Bench Press - 3x10...,30s

Neutral Pullups - 3x12