Warm-ups
Indian club swings, reverse grip dumbbell press, band stretching
dumbbell press
40's for 20 reps
70's for 8 reps
110's for 8 reps
`140's for 8 reps
partial dips
top 1/4 of movement for 4 sets of 15 reps
lat pull downs
worked up to 200 for 3 sets of 12 reps
h-raises
20's for 4 sets of 12 reps