Thursday:

1. Warm Ups

  • reverse grip dumbbell press, indiann club swings

2. Bench Press

  • Seven sets of five reps with 240 with less than 45 seconds rest between sets

3. Extensions - cable 

  • Eight sets of eight reps with 45 seconds rest between sets

4. Standing Dumbbell Front Raise

  • Did three sets 12 reps with 25 pounds

5. Chins

  • 4 sets of 8 reps