Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
220x5
220x5
220x4

Neutral Pulldown
150x8
170x8
190x7
190x6

Single Arm DB Row - 3x8.....75

Superset
Straight Pulldown - 3x10.....47.5
Chinups - 6, 5, 5

Reverse Fly - 3x15......7.5