warm-ups

Indian club swings, band pull aparts, band stretching, reverse grip dumbbell press

 

reverse grip barbell press

135 for 4 sets of 10 reps

185 for 3 sets of 10 reps

 

chin-ups

bodyweight for 4 sets of 8 reps

 

h-raises

20's for 4 sets of 10 reps

 

tricep extensions

50 for 4 sets of 20 reps