1. Warm Up

  • Band pull aparts, Indian club swings, reverse grip dumbbell press

2. Bench Press

  • 7 sets 3 reps with 230 pounds  < 45 rest between sets.

3. Band Pushdowns

  • Used average band for 3 sets 15 reps with < 120 seconds rest between sets

4. Pulldowns

  • 170 for 2 sets of 12 reps

5. Band Pull Aparts

  • Use mini band and did as many as possible in 60 seconds, rested and tried did a second set