1. Warm Up
- Band pull aparts, Indian club swings, reverse grip dumbbell press
2. Bench Press
- 7 sets 3 reps with 230 pounds < 45 rest between sets.
3. Band Pushdowns
- Used average band for 3 sets 15 reps with < 120 seconds rest between sets
4. Pulldowns
- 170 for 2 sets of 12 reps
5. Band Pull Aparts
- Use mini band and did as many as possible in 60 seconds, rested and tried did a second set