http://youtu.be/bmfp1eIjKGY

Today did a bunch of reps after the featured video did 2 sets with 135 + bands/chains for 15 reps

Floor press 3x12+
mcgill pullups with red band 10x1 rep
bicep curls 10x10
tricep pushdowns 2 sets reps drop sets (vbar)

I feel like I am forgetting something but you get the idea