Chest. Back. Abs.

Pull ups 3x8 1:0:2:1 Incline bench / dumbbell bent over row 4 working sets x3-5 1:1:2:1 / 4x8-10 1:1:2:2 *On the bench press, get a few warm up sets in before starting the 4 working sets. When you start your working sets is when you do the bent over rows. Dumbbell incline bench / wide grip lat pulldown / supinated lat pulldown 3x7-10 1:0:2:1 / 3x10 1:0:2:1 / 3x10 1:0:2:1 Lying cable flies / Hanging Leg raises  3x10 1:3:5:0 / 3x10 1:1:2:0