Close Grip Bench Press: 55x5, 75x5, 95x5, 115x5, 135x5, 155x5, 175x5.
Assisted Wide Neutral Grip Chinup (Monster Mini): 4 sets of 4
Assisted Wide Neutral Grip Chinup (Average Band): 4 sets of 8
Hammer ISO High Row: 120x3x6
Seated Overhead Shrug: 55x5, 75x5, 95x5, 115x5, 135x5
Barbell Curls: 60x12+3, 60x9+3+3, 60x6+3+3+3. I have a 105 lbs curl 1RM so 55 percent of that is 60 lbs. After all the back work, this just kicked my ass to do 3 sets of 15 but I was not gonna drop the weight to get the reps. So I went to failure, rested 10 seconds, cranked out more reps, and so on and so on.