warm-up/shoulder mobility ~25min

Superset:

DB bench 6X6, 2X4 and As many pull-ups as possible between the first 6 sets

Superset:

T-Bar row with Bent over row 8 sets of 8 each

Then,

incline bench/Flyes: 10X4 bench, 5X12 flyes

Rope face pulls 4X12

ABS decline sit ups with 35 pound KB. 4 second count on the way down