Strength: Upper

 

25 Lat Pull Down wide grip

25 Skull Crusher

25 DB Bench Press

Use weight you can do 25 reps with, but is heavy enough to burn.

Then:

Floor Press

Work up to Heavy Floor press

10 @ 55 lb barbell or 2 x 15 lb dumbbell

8 @ 75 lb barbell or 2 x 20 lb dumbbell

6 @ 85 lb barbell or 2 x 25 lb dumbbell

4 @ 105 lb barbell or 2 x 30 lb dumbbell

2 @ 115 lb barbell or 2 x 35 lb dumbbell

Work singles until you can no longer lift.

*If you are unable to get to these weights listed above, take slower jumps or use the same weight for reps 8 and 6 reps, then jump up heavier for 4 reps.  Make sure you do what you are capable of doing.

Then:

8 Reps Elbows out ext. 2 x 15-25 lb dumbbells.  Start off light and work your way up to a weight you are capable of doing 8 reps with and use that weight for 4 sets.

Rest 60 seconds between sets.

 

Then:

10 Wide Grip Lat Pull-Downs. Use cable machine (use bands and PVC pipe if you don’t have access to cable machine.)

3 Sets

60 Sec Rest between sets.

Then:

12 Lateral Raise

12 Reverse Fly

12 Fly

Each movement is done in order with no rest. Use 2 x 5-15 lb dumbbells

60 Sec Rest between sets

3 Sets

Then:

6 Chin Ups

10 triangle Push-Ups (You can do these off a ball which I find to be easier on the wrists, and you can place the ball on box or bench if unable to do off the floor)

Then:

Weighted Sit Up (use plate, bar or ball).  You can do these off decline bench, GHD or on the floor.

30-60 Sec Rest between sets