1. Warm Ups

  • Indian Club Swings, reverse grip dumbbell press, rolliing

2. Bench Press

  • 7 sets 3 reps with 270 pounds < 30 rest between sets.

3. Pushdowns

  • 8 sets 8 reps with 80 pounds

4. Chest Supported Rows – T-Bar

  • Did 3 sets of 12 reps with 4 plates

5. Chins

  • 5 McGill chins-ups