Dynamic warmup
Bench press 2 warmup sets followed by 4sets of 4
Incline press 4sets of 3
Pec Deck flys 4x8
Dips 4x8
Tricep pushdowns 4x8
reverse pulldowns 4x8
wide grip/close grip pulldowns 6sets of 8 alternating grip each set
low cable rows 4x8
shrugs 4x6 heavy
neck work on machine each direction 3x10
Back extentions 4x10
Viking press 5x5
Decline Abs 4x20
Felt decent on my first max effort day but still light weight really.
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