5/3/1 Full Body Assistance day 11/2/15Reverse Grip Smith Machine Bench Press 20 x10 40 x5 65 x15 x15 x10Dips x5 x4 x4Chins Various Grips x3 x3 x3 x2 x3Rack Chins Various Grips x10 x9 x8T bar Rows 57.5 x15 x15 x12Hyper Extension x12 x12 x10Knee Raises x10 x10 x10