1. Warm Ups

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

2. Bench Press

  • 8 sets 3 reps with  < 30 rest between sets

3. Pushdowns (any bar or rope – doesn’t matter)

  • 8 sets 8 reps with 250 pounds < 25 seconds rest using weight you could do for 15 reps

4. Rear Dumbbell Lateral Raise

  • Did 3 sets 12 reps with 25 pounds.

5. Chins

  • 4 sets of 8 reps