6/9 WOD

today i brought my brother with so i had a spotter and could do some forced reps. i was also able to overload the bench and do heavy isometrics.

warm-up:
5 min bike

chest:
2 warm up sets - press machine
3 sets - flat bench 1 rep (185/205/225)
3 sets - reverse grip flat bench (135/155/175)
3 sets - smith machine flat bench on the ball (135/185/205)
3 sets - isometric flat bench (295/325/325)
4 sets - cable crossover (60/70 drop sets 80,50,30/90,60,40)
3 sets - decline DB press (55/55/55)
3 sets - incline DB flye/press (40/50/60)
3 sets - incline hammer machine alternating arm (45/45/45 each side)
1 set - assisted dips (210)

triceps:
3 sets - incline BB extensions (65/65/70)
3 sets - single arm reverse grip cable pulldowns (40/50/60)
3 sets - cable rope pushdowns (70/90/80)