Wide Bench Press
135x12
155x12
drop set (175x12, 135x6, 115x5)
Single Arm Cable Row
42.5x12
47.5x12
52.5x12.....then 6......then 5
Superset
DB Skullcrushers - 3x10.....30s
DB Skullcrushers - 20sx8, 6, 6
DB Curls - 3x10.....25s
Double Bicep Curl - 3x8.....17.5
Barbell Holds - 3xmax time at 275
For the cable row, as soon I completed 12 on the second side I went right back to the other arm, repeated that again for 3 rest/pause techniques. The barbell holds at 275 were pretty short.
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