warm-ups

Indian club swings, hip rotations, band stretching, reverse grip dumbbell press

 

Dumbbell press

worked up to 70's for 5 sets of 20 reps

 

chest supported rows - against average band

1 set of 12 with 1 plate

4 sets of 12 with 2 plates

 

h-raises

25's for 4 sets of 8 reps

 

alternating hammer curls

25's for 3 sets of 10 reps