DE Bench

Speed Bench:
quadded minis; fixed hands
135 x 3, 3 sets
185 x 3, 3 sets
205 x 3, 3 sets

Dumbbell Bench:
95s x 8, 8, 8

Cable Row:
250 x 10, 10, 10

Close Grip Pull-down:
250 x 10, 10

Finished with sub-scap pulls