1. Warm Ups
- Indian Club swings, reverse grip dumbbell press
2. Bench Press
- 7 sets 3 reps with 250 and 45 seconds rest between sets
3. Extensions
- 8 sets 8 reps with 70 pounds
4. Standing Dumbbell Front Raises
- 25 for 3 sets of 15 reps
5. Band Pull Aparts
- Used mini band for one set to failure