Warm-up:
Foam Roll T-spine, Lats, and pecs x 45sec ea
Stretch Pecs and Lats x 60sec
T-spine Rotations x 30s/side
3 way shoulder warm-up 3x10 reps of banded over and backs, facepulls, and pull aparts
Pushups 2x5 tempo 4:1:1
Medball chest slams 2 x 4
Main 1: ME Bench Press Top 5 axle bar with doubled micro mini bands (load = 185 + micros)
Main 2: Close Grip Bench 2bd Double Rest Pause @ 175 and 165#
Back Hypertrophy:
A1: 4x6 loaded pullups
A2: 4x12 Chest Supported DB Rows
A3: 4x25 Cable Rear delt flys
Shoulders:
B1: LAteral Shoulder MEchanical Drop Set 3 rounds at 25#
B2: Chest Supported DB Front Raise 3x12 @ 20#
B3: Dips 3x 2 RIR @ 25# load added
Finisher: 100 banded triceps extensions in as few sets as possible