warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
deficit bench
135 for 5 sets of 12 reps
decline dumbbell press
70's for 4 sets of 15 reps
lat pull downs with straps around elbows
100 for 4 sets of 20 reps
horizontal military press
10's for 4 sets of 8 reps