Definitely feeling and seeing progress! I have 11 clients today but I was still able to squeeze in a great chest/back workout! The goal with this workout is to increase the total load, but to spread it out over more sets.
Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Try and increase the weight each round, but not by much. You don't want your first set of 5 to be too easy. The same goes with the rest of the workout, too.
Barbell Incline Bench Press - 7 sets (30/5/5/5/5/5/5).
Dumbbell Flye superset with Dumbbell Pullovers - 7 sets (30/5/5/5/5/5/5 for both).
Chin-Ups - 4 sets (each set to failure). Alternate close and wide grips, so 2 sets are close grip and 2 sets are wide.
Standing Bent Over Dumbbell Row superset with T-Bar Row - 7 sets (30/5/5/5/5/5/5 for both).
Hanging Leg Raises - 5 sets (25/25/25/25/25).
Joe "Yu Yevon" King