1. Warm Up
- Indian Club swings, Band pull aparts, reverse grip dumbbell press
2. Bench Press
- 7 sets 3 reps with 230 pounds
3. Band Pushdowns
- 3 sets 15 reps with average band
4. Pulldowns (any bar)
- Do 2 sets of 12 reps with 150
5. Band Pull Aparts
- 2 sets to failure.