warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

floor press with chains

worked up doing triples to 315 and began adding 1 chain per set

finished at 5 chains per side for a double

 

dumbbell press

worked up to 100 for 15 reps

 

t-bar rows

3 plates for 4 sets of 12 reps

 

shoulder fly machine

90 for 4 sets of 15 reps