Warm-up
Side lateral
raises – 15 reps – with 5 pound dumbbells
Hammer curls
– 15 reps – with 10 pound dumbbells
Repeat
Internal
Rotations with strength bands
External
Rotations with strength bands
Light
Pulldowns
Light Shrugs
Bar only
bench press – 25 reps
Bench Press
95 pounds for 15 reps
135 pounds for 8 reps
185 pounds for 5 reps
225 pounds for 3 reps