Bench chains And Battle Ropes Of Death - Joey

1. Bench with chains work to max 3-3X3 @ 6 chains + 40kgs

2. Chest supported Rows 3 x 10

3. Single Arm Seated row 3 x 10

4. 3 x 10 Superset of Skull crushers and bicep curls

5. Ropes of death 4 x 30 secs 1 x 1 min.

Good workout. I was really sore after the bench, I think I can contribute that to benching the day before with RD. The ropes of death are exactly that. My arms were burning when I finished!! I ace attached a vid below for further info.