Compound training on Thursday is good...It's almost always just Lily and I and we have some solid but fun sessions.
Warm-ups
reverse grip dumbbell press, band pull aparts, Indian club swings
Slight incline dumbbell press
worked up to 100 doing sets of 12
100 for 3 sets of 12
70 for 1 set till failure
chest supported t-bar row machine
worked up doing sets of 12 to 4 plates for 4 sets of 12 reps
drop set working to 8 reps and pulling a plate till 1 plate remained.
cable crossover lat pulldowns
stack for 5 sets of 12 reps
single arm military dumbbell press (alternating short rest time)
35 for 4 sets of 12 reps