Solid workout today, I decreased the volume just a little bit but kept the intensity high. I also started with a 1RM flat bench.
Bench Press - 9 sets (20/15/12/8/5/3/1/1/1). Work up to your 1 Rep Max.
Incline Bench Press - 3 sets (20/15/12). Don't go too light - rest/pause if you need to.
Dumbbell Flyes superset with Lying Dumbbell Pullovers - 3 sets (20/15/12 for both).
Pull Ups - 4 sets (each set to failure). Change grip positions with each set (wide/close/neutral/supinated).
Barbell Row superset with 2-Arm Dumbbell Row - 3 sets (20/15/12 for both).
Hanging Leg Raises - 5 sets (25/25/25/25/25).
Joe "Yu Yevon" King