Flat Bench Press w/1-pair of Chains: 60x5, 80x5, 100x5, 120x3, 140x2,150x5, 160x5, 170x5 (Rep Out Set). Same weight I would use if I didn't use the chains, but I get two less reps on the final set.
T-Bar Rows: 130x6x5
Assisted Chinups (Light Band): 5 sets of 1
Nautilus Nitro Laterals: 95x6x5
Superset:
DB Extensions: 30x6x5
DB Hammer Curls: 35x6x5
Superset:
Ulna Flexion w/Strength Bar: 5x10x3
Radial Flexion w/Strength Bar: 5x10x3. My wife found this bar while cleaning the garage: it has been lost since 2006. For forearm work, yet another potent option.
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