STANDING THERABAND EXTERNAL ROTATIONS:
3 X 15

STANDING SCAPULAR DEPRESSIONS (AT DIP BAR):
3 X 10

BENCH PRESS

SPEED WORK - ON THESE SETS, THE BAR SHOULD BE LIFTED AT LEAST AS FAST AS IT IS LOWERED. IF BAR SPEED SLOWS, LOWER THE WEIGHT.
1 X 3 (WARM-UP, VERY LIGHT)
1 X 3 40 % OF 1 REP MAX
1 X 3 50 % 1 RM
1 X 3 60 % 1 RM
3 X 1 65-70% 1 RM

HEAVY WORK
1 X 1 80 % 1 RM
1 X 1 85 % 1 RM
3 X 1 90 % 1 RM

ACCESSORY WORK (SUPERSET @ 65-75 % 1 RM WEIGHT)

3 (SETS) X 3 (CLOSE GRIP) X 3 (MED. GRIP) X 3 (WIDE GRIP)

S.B. PUSH-UPS:
3 X 10-15

ELBOW EXTENSIONS:
3 X 10

TRICEP PRESSDOWNS:
5 X 6-10 (HEAVY)