[Commander]

Push Day - AM - Compound

OH Press
105 (plus 10) 155x3

Flat Bench
155 (plus 15) 245x3

Dips
BW+5 (plus 15) BW+80 x 5

Circuit - until failure, no rest between exercises, rest slighty after first round
OH Press 100x10, Flat Bench 170x7, Dip BWx8, Pushups x 10
OH Press 100x8, Flat Bench 170x5, Dip BWx9, Pushups x 8

PM Workout - Recovery and Isolation

Tire Work:
Front Raise 25, Backward Drag 50, Forward Drag 50, Front Raise 25, Lat Row 50, Front Raise 25, Backward Drag 50, Forward Drag 50, Chest Press 35, Backward Drag 50, Forward Drag 50, Chest Press 35, Backward Drag 50, Forward Drag 50, Lat Row 50, Chest Press 35

I am throwing in the leg work and back work on top of the chest and shoulder work for GPP/recovery and to hopefully help bring out some definition.

Chest isolation circuit:
Pec Deck 105x25, 1 Arm Cable Crossover 25x15, Wide DB Fly 24.5x10, Close DB Fly 24.5x9, Pushups

Shoulder isolation circuit:
4 different lat raises with a 10 lb DB, External Rotation with bands until it burned like crazy

Tricep isolation:
OH Tricep Extensions with the tire, miscellaneous tricep pump work with cables and bands