Chest and BACK heavy day

Stretch

Warm-up:

• cable pull downs 35% x 20
• rest 30-45 seconds
• 3 sets

Workout:
BACK

• 1.5" rope pull-ups (no rope?  throw two towels over the pull-up bar) x 5
• rest 60 seconds
• 4 rounds
• eagle claw pull-ups (no eagle claws? use any pull-up variation) x 5
• rest 60 seconds
• 4 rounds
• regular bar pull-ups x 10
• t-bar rows 65% x 5 (concentrate on squeezing the middle of your back)
• rest 60-90 seconds
• 5 rounds
• dumbbell single arm row 70% x 20 each side

Chest and Triceps (REST 1-3 minutes between sets)

Warm-up:

• push-ups x 25

Workout:

• dumbbell bench press 70% x 5
• 78% x 3
• 87% x 3
• 96% x 3
• 70% x 10
• 50% x 10

Triceps

• orange EFS band (connect to pull-up bar) x 100 tricep push downs (few sets and as little rest as possible)
• red EFS band x 50 tricep extensions each arm

Stretch