Crazy A$$ Rows and More indoor upper body

This is day 1 of wk1 returning to the indoor gym!

Over the coming weeks, I'll show the 4 days of my current program and walk-through how to construct a program. And then over the coming weeks, I'll show how you can progress and change things from wk to wk (wk can refer to workout or wk, so I like that abbreviation).

A1 Alternating grips (hammer-regular) Incline DB press, decreasing incline each set
A2 Chest Supported Single Arm Row, using farmers bar and chains (22.5lbs each)
B1 "California Press" with chains
B2 Standing Single Arm Olympic DB Curl with chains

Flow Markers
4:00 A1 set 1 - 65lbs for 20 reps
6:09 A2 description
8:45 A2 set 1 - bar/25s/chains for 16 reps
10:50 other arm
14:40 A1 set 2 - 65lbs for 20 reps
17:00 A2 set 2 - bar/25s/chains for 16 reps
21:50 A1 set 3 - 65lbs for 16 reps
24:30 A2 set 3 - bar/25s/chains for 12 reps
28:07 B1 description
29:10 B1 set 1 - bar/25s/chains for 10 reps
34:45 B2 set 1 - handle/5s/chains for 10 reps
37:25 B1 set 2 - bar/15s/chains for 15 reps
40:10 B2 set 2 - handle/chains for 13 reps
45:00 B1 set 3 - bar/15s/chains for 19 reps
47:07 B2 set 3 - handle/chains for 12 reps, drop to 1 chain for 9 reps