THERABAND INTERNAL ROTATIONS:
3 X 15 (EACH SIDE)

BAND WINDOW WASHERS:
3 X 30 (EACH SIDE; 15 EACH DIRECTION)

BENCH PRESS:
1 X 10
1 X 8
1 X 6
3 X 1-3 (THESE SETS SHOULD BE 80-95% OF YOUR 1 REP MAX)
1 X 3-6
1 X 4-8
1 X 10-15

NEUTRAL GRIP D.B. PRESS:
3 X 6-10

MEDICINE BALL PUSH UPS: ***you could also substitue a close grip push up
3 X 10-15

D.B or BARBELL SKULL CRUSHERS:
3 X 10

OVERHEAD ROPE PRESSES / D.B. HAMMER CURLS:
3 X 10 (TRICEP) X 8 (HAMMER CURLS)

(BICEP) BARBELL CURL:
1 X 10
3 X 6

LYING LEG RAISES:
3 X 15

D.B. SIDE BENDS:
3 X 10 (EACH SIDE)