- Plyometric pushups – 3 sets of max reps
- Chinups – 3 sets of 15, superset with
- Band pull-aparts – 3 sets of 10
- Dumbbell military press – 3 sets of 8
- Behind the back shrugs – 3 sets of 8, superset with
- Dumbbell hammer curls – 3 sets of 8
- Barbell reverse curl – 3 sets of 8
