1. Warm Ups
- reverse grip dumbbell press, Indian Club swings
2. Bench Press
- 8 sets 3 reps with 250 < 30 rest between sets
3. Pushdowns - reverse grip handle
- 8 sets 8 reps with 70 pounds
4. Rear Dumbbell Lateral Raise
- Do 3 sets 12 reps 25 pounds
5. Band Pull Aparts
- 2 sets to failure