Warm-ups
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.
