Smith Machine Rows - 95-115-135/115-135-155
1.5 Rep Smith Machine Incline Bench Press - 115-135-155/135(7)-155(3)-175(1.5)*
*then, 20 second iso hold at top & 10 second hold at bottom @ 175lbs
Hammel Strength Fly - 115-130-145/130-145-160*
*then, 10 second iso hold at bottom
Front LeVer Row - 5x3
Cash Out: Dynamic Front Levers & Archer Push Ups - 3x6 (Superset)
“The Archer Push-Up is perfect for creating a variation that places the majority of the body’s weight on one side. The Archer allows you to take a higher percentage of your own bodyweight, with one arm, but also still allows the other arm to assist (slightly). Since the straight arm is extended and at a “mechanical disadvantage”, it can add just enough help while you are conditioning. Eventually you will no longer need the other arms assistance.
This exercise is also incredible for shoulder stability and strength. Both arms are playing an important roll and both of their connecting shoulder blades must create a solid connection with the torso as well as the entire body” - Global Bodyweight Training
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