Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 9 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 9 ladders

2. Calf Raises

Seated - 90lbs x 20
Standing - 180lbs x 30

3. Poundstone Curls

Empty bar x 49 reps

4a. Pec Dec

85lbs x 20
60lbs x 10
55lbs x 15
55lbs x 12
55lbs x 8
55lbs x 12

5. Lat Pull Downs

120lbs x 10
120lbs x 8