*treadmill
*super series shoulder warm-up

Bench

  • 135 x 10
  • 225 x 5
  • 275 x 3
  • 315 x 2
  • 365 x 1
  • 405 x 1
  • 495 x 3 - added Jack bench shirt
  • 515 x 3 - touched last rep
  • 535 x 3 - touched every rep

Pin Press

  • 315 x 10
  • 365 x 8
  • 405 x 4

DB Rear Lateral

  • 50 x 15 x 4

Rope Pressdown

  • 75 x 15 x 3

 
[youtube=https://www.youtube.com/watch?v=7NpP69eAIi4]