Chin ups 6x13,12,11,10,8,8. Squeeze the tops pause the bottoms.
Superset with
Overhead extensions db 70,80,90,100,110,120.
Dips With 45lb plate, 6x25,25,22,22,20,17. Pause bottom and squeeze tops
Superset with
Db hammers 40lbsx25,25,25,20,20,20 squeeze each rep.
Machine preachers 3 sets 30s
Superset with
Machine tri extensions 3 sets 30
Calves 5 sets rotary
Superset
Abs 5 sets ab coaster
8 mile walk.