Warm-up
Indian club swings, reverse grip dumbbell press, band stretching
bench - reverse band - 135 was zero at chest
135 for 10
225 for 10
225 plus added 3 chains per side - goal was heavier at lockout without added weight at chest. 10 reps
225 plus 4 chains per side for 4 sets of 10 reps
dumbbell rows
100 for 4 sets of 20 reps
H-Raises
20's for 3 sets of 12 reps
alternating dumbbell curls
25's for 10 reps