warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
floor press
worked up to 315 for 5 sets of 5 reps
chest supported barbell rows
worked up to 185 for 4 sets of 8 reps
dumbbell raises
35 for 4 sets of 8 reps
low pulley cable rows
100 for 1 set of 50 reps