1. Warm Ups
- Indian Club swings, reverse grip dumbbell press, rolling
2. Bench Press
- 8 sets 3 reps with 240 < 30 rest between sets
3. Pushdowns (any bar or rope – doesn’t matter)
- 8 sets 8 reps with 70 pounds <30 seconds rest between sets
4. Rear Dumbbell Lateral Raise
- Did 3 sets of 12 reps with 25 pounds
5. Chins
- 4 sets of 8 reps