1. Warm Ups

  • Indian Club swings, band pull aparts, reverse grip dumbbell press

2. Bench Press

  • 8 sets 3 reps with 235 < 30 rest between sets

3. Pushdowns 

  • 8 sets 8 reps with 70 pounds <30 seconds rest between sets

4. Rear Dumbbell Lateral Raise

  • 25 for 3 sets 15 reps