Heavy Density Training - Back & Chest...

Incline BP - 155lbs -  2x5-4-3-2-1

Incline Pullover - 60lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 75lbs - 2x5-4-3-2-1

Low-to-High Cable Fly:40lbs - 1x5-4-3-2-1, 50lbs - 1-5-4-3-2-1, 60lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo