warm-ups
Indian Club swings, band stretches, reverse grip dumbbell press
incline barbell press-used shoulder saver pad
worked up to 225 for 5 sets of 5 reps
low pulley cable rows
worked up to 170 for 4 sets of 12 reps
cable extensions
55 for 5 sets of 20 reps
military press-dumbbell singe arm
25 for 4 sets of 12 reps
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