Warm-ups
Indian Club swings, band stretches, reverse grip dumbbell press
Elevated floor press
worked up to 275 with the fat bar for 5 sets of 5 reps
barbell rows
185 for 4 sets of 8 reps
shoulder fly machine
90 for 3 sets of 20 reps
chin ups
4 sets of 8 reps
If you are confused about what an elevated floor press is I will try to explain the setup. I am pretty sure I made the term up and the movement is probably called something else by other people. What we did was set blocks on each side of the bench that were level with the bench so that our elbows could pause on the blocks when the weight was lowered. The rep range is the same as a floor press but you don't have to get up and down off the floor and if you want to you can use some leg drive.
