Dynamic warmup (10 min)
BB Bench - 3x15
BB Incline Bench - 3x15
BB Decline Bench - 3x15
DB Single Arm Bent Over Row - 4x12
DB Reverse Fly - 4x10
Lat Pulldown - 2x15, 1x12, 2x10; increase weight each set
Sit-Up - 4x20
Pull-Up - 5xtraining sets (70% of 1RM)
Toes to Bar - 4x15
Static stretch (10-20 min)