High Rep Heavy Density Training - Back & Chest...

Pure Strength BP - 165lbs - 3x8-7-5

BTN Pull Up - 10lbs  - 3x8-7-5

Incline DB Bench Press - 55lbs - 2x8-7-5

Cable Row - 70lbs - 2x8-7-5

Cash Out - 

Chest

Dumbbell fly - 1x12 - 40lbs 

Incline Dumbbell fly - 1x12 - 30lbs

Decline Bench Press- 1x12 -95lbs

rest, then...

Bench Press - 1x12 -115lbs

Strait Arm Barbell Pullover - 1x12 - 35lbs

Dip, negative only - goal is 30 seconds 

Back

BTN Pull Up - 1x12 - body weight

Bent Over row  - narrow underhand grip - 1x12 -80lbs

Bent Arm Pullover - 1x12 - 50lbs

Chin Up, negative only - goal is 30 seconds