Indian club swings, band stretching, reverse grip dumbbell press


cable pushdowns

25 for 100 reps


single arm cable extensions

13 for 100 reps per arm


reverse grip cable extensions

25 for 100 reps


rope extensions

25 for 100 reps


push ups - barbell placed in bottom of power rack

5 sets of 10 reps


chin ups

3 sets of 8 reps


My elbow is still pretty sore so hopefully this volume will assist in recovery.