- Ring pushups – 3 sets of max reps
- Weighted chinups – 3 sets of 5, superset with
- Band pull-aparts – 3 sets of 12
- Dumbbell shrug and scaption – 3 sets of 8, superset with
- Dumbbell overhead tricep extension – 3 sets of 8, superset with
- Barbell reverse curl – 3 sets of 8
