1. Warm Ups
- Indian Club swings, Reverse grip dumbbell press, rolling
2. Bench Press
- 7 sets 3 reps with 245 pounds < 30 seconds rest between sets.
3. Pushdowns - rope
- 6 sets 8 reps with 70 pounds < 25 seconds rest
4. Chest Supported Rows - barbell
- 3 sets of 12 reps with 205 pounds.
5. Chins
- 4 sets of 8 reps