1/2- Chest/back

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

p.m.-    Chest & back

Warm up- 20 kb swings, 10 push ups

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

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

40"