Str

3 Sets, rest after pushups:

Neutral Grip DB Bench @ 70# x 10-8-6

Deficit Pushups x 10-8-6

*3 sec eccentric w pause

3 Sets, rest after rows:

BB Curls @ 45# x 10-8-6

BB Upright Rows @ 45# x 10-8-6

*3 sec eccentric w pause