Warm-ups

Stationary bike (3 minutes), rolling, band pull aparts, reverse grip dumbbell press

 

Slight incline dumbbell bench

Worked up to 80’s for 5 sets of 15 reps

 

Low pulley cable rows

100 for 10 reps

150 for 10 reps

Stack for 3 sets of 10 reps

 

Across the body cable pulls-rear delts

15 for 3 sets of 15 reps (each side)

 

Cable tricep extensions

100 for 4 sets of 20 reps