1. Warm Ups
- Indian Club swings, reverse grip dumbbell press, band stretches
2. Bench Press
- 8 sets 3 reps with < 30 rest between sets
3. Pushdowns (any bar or rope – doesn’t matter)
- 8 sets 8 reps with 250 pounds < 25 seconds rest using weight you could do for 15 reps
4. Rear Dumbbell Lateral Raise
- Did 3 sets 12 reps with 25 pounds.
5. Chins
- 4 sets of 8 reps