Sundays are typically a rest day. I dedicate two workouts to my Sundays. I start with the assisted pull up machine and set the assist weight to 80 LBS. This will make each pull-up seem like nothing. I do two sets of 50 and then one last set until burn. After pull-ups I move over to the smith-machine. With one 45 pound weight on each side I do 5 sets of 20. This concludes my Sunday workout as I have covered all upper body muscle groups.
Fortitude and Fitness 
Matt, when you are on the Smith machine are you doing chest presses?
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