warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

floor press

worked up to 365 for a double

405 for 6 singles

 

tricep extensions - cable with grenade ball

35 for 4 sets of 12 reps

 

dumbbell press - slight incline

75's for 3 sets of 12 reps

 

chest supported rows

135 for 4 sets of 12 reps

 

face pulls

50 for 4 sets of 12 reps