WORK A

Opener
Pull-ups + push-ups each to failure until you reach 50 total pull-ups

Super Sets
Cable chest fly 20,15,12,10
High row lat pull 20,15,12,10

Incline bench press 5 x 5
DB row 10 x 5

Chest supported row 12 x 4
Flat chest press 12 x 4

Decline DB pullovers 3 x 20
Barbell rows 3 x 20

WORK B

Chest circuit into back circuit 3-5 rounds 5 mins between

Chest:
10 flat DB press HEAVY
10 clap push-ups
10 incline DB fly
10 clap push-up
10 flat DB fly
10 push-up

Back:
10 cable low row
10 pull-ups
10 cable low row (different handle)
10 pull-ups
10 cable low row (different handle)
30 second pull-up bar hang

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