warm-ups
Indian club swings, hip rotations, band stretching, reverse grip dumbbell press
Dumbbell press
worked up to 70's for 5 sets of 20 reps
chest supported rows - against average band
1 set of 12 with 1 plate
4 sets of 12 with 2 plates
h-raises
25's for 4 sets of 8 reps
alternating hammer curls
25's for 3 sets of 10 reps