This is what I did today... Monday and Thursdays are chest and back.
All supersets. 4 supersets each. in other words A1, A2, A3, rest next A1, A2, A3, next A1, A2, A3, rest, then to B1 etc...
A1: Bench Press.135x12, 225x4, 185x6, 185x4
A2: Cable crossovers 50x10, 70x8, 70x8, 50x6
A3: Resistance Band press. (two black bands) 12, 10, 10, 10
B1: Barbell Row. 135x12, 175x8, 155x8, 135x8
B2: DB row 35x12, 50x8, 60x8, 60x6
B3: Resistance Band Row. (2 blk bands) 12, 12, 10, 10
C1: Military Press standing barbell. 65x10, 85x8, 85x8, 65x6
C2: Sitting db presses (2) 35x10, 35x10, 35x6, 25x6
C3: standing band presses (2 black bands) 12, 10, 10, 8
D1: Weighted Pull Ups. 15lbs in back pack. 12, 10, 10, 8
D2: Lat Pull down. 100x10, 140x8, 120x8, 100x6
E1: Diamond Push Ups. 20, 20, 18, 12
5 minutes eliptical cool down. 2min level 4, 1min level6, 2 minutes level 4...
Took a about hour 20 minutes...
Good bad or ugly?