Day 7
Session 2
Started off by working on muscle ups at my own pace for about 20 minutes. Bent over barbell rows 4 sets of 12 at 175. Back to the bar for chest to bar pull-ups and then strict pull-ups for about 5 sets total. Lat pull downs for 6 sets and then back extensions with a 35 pound plate 4 sets of 12.

http://sixowned.com/503/

Day 7
Session 1
16 sets of 3 bench press at 195 pounds every 30 seconds focusing on speed and changing hand positions from wide to narrow. 4 sets of 12 push press at 115 with 90 seconds rest. 4 sets of 15 lateral DB raise with 15 pounders at 60 seconds rest. Then I used rings to do chest flyes 4 sets of 8. Incline bench DB 4 sets of 10 with 70 pounds, and finally 4 sets of dips with 60 seconds rest focusing on going as low as possible and driving out of the hole. Total workout time was around 46 minutes.

http://sixowned.com/501/