Warm-ups
Treadmill, band pull aparts, reverse grip dumbbell press, rolling
Decline bench – Barbell
Bar for a few
135 for 1 set of 20 reps
185 for 1 set of 20 reps
225 for 3 sets of 10 reps
135 to failure
Hammer Strength chest supported row machine
Worked up from 1 plate per side to 5 plates per side doing sets of 12 reps
Sets with 4 and 5 plates per side were done single arm alternating
Standing dumbbell military press – single arm alternating
35 for 4 sets of 12 reps