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

Pure Strength BP - 160lbs - 3x8-7-5

BTN Pull Up - body weight  - 3x8-7-5

Incline Bench Press - 145lbs - 2x8-7-5

Cable Row - 60lbs - 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 - 30lbs

Dip, negative only - goal is 30 seconds 

Back

BTN Pull Up - 1x12 - body weight

Bent Over row  - narrow underhand grip - 1x12 -70lbs

Bent Arm Pullover - 1x12 - 45lbs

Chin Up, negative only - goal is 30 seconds