Wednesday PM Session

Neutral Grip Chin-ups – 3×5
Vertical Rows w/Rope Handle – 80x3x10
Bench Press (paused)
135×5
185×5
210×3
245x2x4
265x2x3
280x2x2
225x2x3 <-- switched to close grip 210x4 185x6 150x8 A1. DB Rear Delt Raise - 25x3x10 A2. DB Lateral Raise - 25x3x10 A3. DB Front Raise - 25x3x10

Monday PM Session

Bench Press (paused)
135×5
175×5
210×4
245x2x3
280x5x2
Close Grip Bench Press – 225x3x5
Single Arm DB Rows – 100x3x10
Snatch Grip Rows – 135x2x10
Ab Wheel – 3×10
Javelin Press
40×10
50x2x10