warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
bench with Tsunami bar
1 plate per side for 10 reps
2 plates per side for 5 sets of 5 reps
partial dips - top 1/4 of movement
body weight for 5 sets of 10 reps
cable crossover lat pull downs
worked up to the stack for 2 sets of 10 reps
shoulder fly machine
90 for 4 sets of 20 reps
h-raises
20's for 3 sets of 12 reps