4% according to the little electronic deal that you have to hold, not a caliper. I've only been taking the mono since I started with the jack3d, before that it was Green mag. On my chest back days I usually do incline or decline bench dumbell or barbell for 8-10 reps for 4 sets, and flat barbell or dumbell bench for same reps and sets. I'll replace decline for weighted dips occasionally. For back I superset with all chest workouts. I either do weighted pullups or pulldowns, seated rows or bent over rows, and reverse grip pulldowns, about 4 sets of each for 8-10 reps.
For me it seems easier to work agonist and antagonist muscles on the same day.