warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

bench with Tsunami bar

1 plate per side for 10 reps

2 plates per side for 5 sets of 5 reps

 

partial dips -  top 1/4 of movement

body weight for 5 sets of 10 reps

 

cable crossover lat pull downs

worked up to the stack for 2 sets of 10 reps

 

shoulder fly machine

90 for 4 sets of 20 reps

 

h-raises

20's for 3 sets of 12 reps