A.
Speed Bench 9 sets of 3 reps
Top Set of 8 (ADD 5 lbs up from last week)
Single Arm Row – 4×10 reps
B)
21-15-9
Bench Press 135/95 lbs.
Leg Raises
REST 3 Minutes
15-12-9
Strict Press 95/65 lbs.
Strict Pull Ups
REST 3 Minutes
Row 1000m
Rest 3 Mins Between Workouts