Warm-ups
Treadmill (3 minutes), plate swings, rolling, band pull aparts
Bamboo bar press
25 on each side suspended with mini bands for 2 sets of 15 reps
50 on each side suspended with mini bands for 2 sets of 10 reps
Low pulley cable row machine
100 for 10 reps
Stack for 4 sets of 10 reps
Pullover machine
100 for 3 sets of 15 reps – really stretching overhead
Cable tricep extensions
100 for 4 sets of 12 reps
McGill chin-ups
5 singles
