warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

deficit bench

135 for 5 sets of 12 reps

 

decline dumbbell press

70's for 4 sets of 15 reps

 

lat pull downs with straps around elbows

100 for 4 sets of 20 reps

 

horizontal military press

10's for 4 sets of 8 reps