1. Warm Ups
Indian Club swings, band pull aparts, reverse grip dumbbell press
2. Bench Press
Six sets of five reps with 240 - 60 seconds rest between sets
3. Extensions - Cable
Eight sets of eight reps with 45 seconds rest using weight stack
4. Seated Dumbbell Side Raise
Three sets 15 reps with 25's
5. Band Pull Aparts
Mini band for 2 sets to failure