Deads 135x5, 225x5, 315x5, 405x5, 455x5, 500x5 for 3 sets last set dropped to 315 for burnout.
T-bar rows from floor 4x
neutral grip lat pull downs 2x
v bar pull downs 2x last set was a dropset
standing low cable rows 4x
one arm db rows w/ 130lb 4x each arm
cable lat pull overs 2x high reps till failure.
easy cardio after
1 mile run 8:00/mile pace (gotta keep my running up for marine corps)
every workout I do I try to hit the main body part with some heavy compound movement looking to aim for 5 reps ,(as im trying to gain mass atm), then from there ill hit different movements to hit the body part and for those sets i just hit failure. no specific amount of reps. i tend to keep rest periods less than 60 sec keeping intensity lvls as high as possible.