1/7- Chest & back

a.m.- 
100 KB swings-
5 X 20 X 16 K KB

p.m.-    Chest & back

Warm up- 10 jumping jacks, 10 push ups X 2

Safety bar bench press-
warm up sets- 10 X bar, 10 X 100, 120, 130
8 X 140, 140, 150, 150, 150

1 arm db row- all sets each arm
warm up sets- 10 X 35, 45, 60
8 X 70, 80, 80, 80, 80