Four Board Bench- warm ups (reg. bench warm ups) x5 reps. Then try 100% of raw max for 5 reps off of 4 boards. Keep going up until you can't do 5 reps.
Incline Db bench- 1 warm up x5 then 3x8
Arrow Pulls- 3x12-15 (use purple or green bands or any combinations of)
SUPERSET: Tri Push Downs- 3x15, Over head Tri Extensions- 3x15 (purple or green bands)
Abs- 50-60 Crunches
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