OVERHEAD ROTATORS:
3 X 15

LYING REAR DELT FLYES:
3 X 10

BAND BENCH PRESS:
(SEE EQUIPMENT)
1 X 3 40 % (OF YOUR NORMAL 1 RM) + BANDS
1 X 3 50 % 1 RM + BANDS
1 X 3 60 % 1 RM + BANDS
1 X 1 75 % 1 RM + BANDS
1 SET TO FAILURE 75 % 1 RM (NO BANDS)

PUSH PRESS:
3 X 5
3 X 1 (HEAVY)
1 SET TO FAILURE 60 % 1 RM

CLOSE GRIP BENCH PRESS:
3 X 8

CABLE TRICEP PRESSDOWNS:
1 X 10
1 X 8
1 X 6

HYPEREXTENSIONS:
3 X 20

CABLE WOODCHOPS:
3 X 10 (EACH SIDE)