1. Warm Ups

Indian Club swings, reverse grip dumbbell press, rolling

2. Bench Press

  • 6 sets 5 reps with 230 with < 45 rest between sets

3. Extensions

  • 8 sets 8 reps with 70 pounds

4. Standing Dumbbell Front Raise

  • Did 3 sets 12 -15 reps with 25 pounds

5. Chind

  • 4 sets of 8 reps