warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
Bench - barbell
worked up to 315 for 3 reps
added 1 chain per side doing 3 reps to a total of 4 chains
5 chains for 2 reps
6 chains for a single
chest supported rows with American camber bar
2 plates per side for 4 sets of 8 reps
dumbbell press
90's for 3 sets of 15 reps
cable extensions
50 for 4 sets of 15 reps
fat bar military press
95 for 4 sets of 10 reps
