warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

Bandbell bar press

100 for 3 sets of 8 reps

`150 for 2 sets of 5 reps

200 for 1 set of 5 reps - these were a little shaky

100 for 1 set of 12 reps

 

slight incline dumbbell press

70's for 3 sets of 12 reps

 

shoulder press machine

90 for 3 sets of 12 reps