Reverse Grip Bench + Barbell Rows

1. Reverse Grip Bench Press

180lbs x 1 x 15 sets

20 seconds rest for 6 reps
40 seconds rest for 5 reps
60 seconds rest for 4 reps

2. Barbell Rows

155lbs 10 sets x 3 reps (90 seconds rest)

3. Weighted Push Ups

2 sets x 10 w/ 45lbs on back

4. Seated Cable Rows

120lbs x 10
160lbs x 10