warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

Bench - barbell

worked up to 315 for 3 reps

added 1 chain per side doing 3 reps to a total of 4 chains

5 chains for 2 reps

6 chains for a single

 

chest supported rows with American camber bar

2 plates per side for 4 sets of 8 reps

 

dumbbell press

90's for 3 sets of 15 reps

 

cable extensions

50 for 4 sets of 15 reps

 

fat bar military press

95 for 4 sets of 10 reps