Chest, Back, Abs (volume day with drop sets)


Wide-Grip Bench Press:90x20 110x10 130x10 140x6 90x10,10
Wide Grip Cable Pulldowns :70x20 90x15 120x10 140x6 70x10,10

Dumbbell Pullover 50x10,10 30x20,20
Barbell Rows 60x15,15,15

Flyes : Flat 20x20 Incline 20x20 Decline 20x20

Barbell Shrugs : 90x20,20,20

Ab Roller: 10,10,5 (The most so far. Still not going as low as I used to - nose on the floor). I'll get there.