Warm-ups

Treadmill (3 minutes), band pull aparts, reverse grip dumbbell press, shoulder rotations

 

Decline dumbbell press

Worked up to 95’s for 5 sets of 10 reps

 

Chest supported row machine

1 plate for 10 reps

2 plates for 10 reps

2 plates plus 25 for 3 sets of 10 reps

 

Shoulder fly machine

50 for 5 sets of 12 reps

 

Behind the head lat pull downs

100 for 4 sets of 12 reps