Chest & Back...

Smith Machine Press - 6x8 @ 165lbs

Machine Fly - 6x8 @ 70lbs

Face Pull - 6x8 @ 47.5lbs

Dynamic Front Lever - 1x6 & Ice Cream Makers - 5x6 

Ab Wheel - 2x5 

Ice cream makers ire calisthenics exercise that primarily targets the middle back and to a lesser degree also targets the abs, biceps, chest, lats, obliques, shoulders, traps and triceps.

How to do Ice Cream Makers:

Step 1: Grab onto a chin up bar with your palms facing away from you and your grip about shoulder width apart.

Step 2: Pull yourself up so that your chin is even with the bar (starting point).

Step 3: Make your body into a straight line.

Step 4: Let your arms back out straight and as you do lift your feet up and make your body parallel to the floor.

Step 5: Pull yourself back up and rotate your feet downwards as you do.

Step 6: Continue this motion for the desired amount of reps.

Gironda 8x8 - Back/Triceps...

Around-The-World Pull Ups 

Cable Rows - 90lbs (15 second test in between sets)

45lb Plate Skull Crushers 

LeverEdge Close Bench - 195lbs

Cash Out - Ice Cream Makers - 6x4

“A form of dynamic front lever exercise, Ice cream makers have a strange name, but a serious purpose and when done with correct form, will allow you to build both strength and mass. If you are interested in working up to certain skills like the front lever, this is a great movement

During the movement, your body is completely straight and your toes are pointed outwards. To initiate the exercise; pull up, and proceed to extend your body into a horizontal line whilst locking out your elbows on every repetition”. - Monkey Method