a1) pullups on gravitron
5x5
last 2 sets did 3 reps on gravitron and 2 BW pullups
a2)single arm dbell bench
3x5 each side 50 60 60
b1)overhand seated row
3x10 135 135 150
b2)pushups
3x10 last set with feet elevated
c1)dbell hammer curls
3x8 25 25 30
c2)pec deck reverse fly
3x10 85 100 100
d)swiss ball ab rollout
3x5
d2)quadruped thoracic reach
3x5 each side
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