Warm-ups
Reverse grip dumbbell press, band pull aparts, stationary bike
Reverse band bench (bands set to 135 completely deloaded at chest)
135 for 10 reps
225 for 10 reps
315 for 5 sets of 10 reps
225 for 50 reps
Crest supported row machine
1 plate for 10
2 plates for 5 sets of 10
Standing military press
135 for 5 sets of 8