Arms:
Lat Pull: wide/middle/close 3×10 each, 60 lbs
Bent over row single arm with 20 lbs
Hammer curl single arm 12 lbs
Smith Machine body weight row
3×15
Cable chest fly 30 lbs (high, medium, low) Do the high, then the bench press, then med, then bench press, etc.
Bench Press (using the brick on the chest) 5 down to chest, 5 with brick flat, 5 with brick side, 5 flat)
3 sets of 20
Decline bench press 10×65 lbs
Rope pressdown 15×40 lbs
Rope overhead extensions 15×40
1 of each is a set. 3 sets
Single arm chest press machine
Single arm lat pulldown
40 lbs, 3sets of 8
healthytyra 