1. Warm Ups

  • Indian Club swings, Band stretches, reverse grip dumbbell press

2. Bench Press

  • 5 sets of 3 reps with 230 poungs < 60 rest between sets.

3. Band Pushdowns

  • 3 sets of 15 reps with average band

4. Chins

  • 4 sets of 8 reps