Heavy Density Training - Back & Chest...

Hammer Strength BP - 195lbs- 3x5-4-3-2-1

BTN Pull Up - 3x5-4-3-2-1

Pec Fly - 165lbs - 2x5-4-3-2-1

One-arm Row - 95lbs - 2x5-4-3-2-1

Cash Out: Super Slow:

Push Up - 52 seconds

Chin Up - 32 seconds 

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 190lbs - 2x5-4-3-2-1

BTN Pull Up - 2x5-4-3-2-1

Incline Fly - 50lbs - 2x5-4-3-2-1

One-arm Row - 90lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 3x8

Dips - 3x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Cash Out:

2 reps of: Pull Up & Dips * Super slow reps (30 second positive and 30 second negative.)

Heavy Density Training - Back & Chest...

Incline DB Bench - 85lbs - 2x5-4-3-2-1

Pull Ups - 21s - 2 sets 

Incline Pullover - 70lbs - 2x5-4-3-2-1

One-arm Row - 85lbs - 2x5-4-3-2-1

Low-to-High Cable Chest - 50lbs - 3x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

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 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 200lbs- 3x5-4-3-2-1

* finish with 15 reps @ 90lbs 

BTN Pull Up - 12lbs- 3x5-4-3-2-1

* finish with 10 reps @ bodyweight 

Explosive Superman Push Ups - 2x5-4-3-2-1

One-arm Row - 100lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 195lbs- 3x5-4-3-2-1

BTN Pull Up - 3x5-4-3-2-1

Pec Fly - 150lbs - 2x5-4-3-2-1

One-arm Row - 95lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 2x8

Dips - 2x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 190lbs - 2x5-4-3-2-1

BTN Pull Up - 2x5-4-3-2-1

Incline Fly - 50lbs - 2x5-4-3-2-1

One-arm Row - 90lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 3x8

Dips - 3x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Incline BP - 165lbs -  2x5-4-3-2-1

Incline Pullover - 65lbs - 2x5-4-3-2-1

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

One-arm Row - 80lbs - 2x5-4-3-2-1

Low-to-High Cable Chest - 40lbs - 3x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Incline BP - 155lbs -  2x5-4-3-2-1

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

Strict Pull-Up - 25lbs - 2x5-4-3-2-1

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

Low-to-High Cable Chest Pulls - 27.5lbs - 2x5-4-3-2-1/ 22.5lbs - 1x5-4-3-2-1

* 3 sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo