AM
[A] Pull-ups
5 sets of 75% max reps
4,4,4,4,4
[B] Rack Pull-ups
2 sets of 100% max (dead-hang)
7,7
[C] Overhead DB Press
3 x 10
35,40, 45
[D] Bar Dips
Sub-Failure
15, 12
[E] Bent-over-row
3 x 10
60,65,70
[F] DB Rear Delt Fly
3 x 10
25, 30, 30
[G] Walk 20 mins
PM
GRT
Legs and core heavy
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