General Warm Up 10 min Cardio at moderate pace

Then:

2×10 Shoulder Dislocate slow and controlled.

Then:

2x (30/30 Push Press/Over head hold)

3 Sets

Then:

6 Reps Speed Bench Press

Warm up to something you can move FAST.

Beginner should be somewhere around 65 lbs

Intermediate should be around 75-86 lbs

Advanced should be around 95-115 lbs

6 Sets Rest 60 seconds between sets

Then:

10 Incline Bench Press

Beginner use 65 lbs

Intermediate use 95 lbs

Advanced use 135 lbs

Use weight heavy enough to be close to failure by rep 10.

Rest 2 min between sets

Then:

10/10 Single Arm Dumbbell Bench Press

3 Sets. Go up in weight each set

Rest 2 min between sets

Then:

3 sets x 20 Reps Tricep ext. You can do Skull Crusher or Tricep ext. on cable machine

Then:

3 sets x 20 Reps Straight Arm Cable pull down. You can also do pull overs.

Then:

Cool Down 10 Min Cardio @ moderate pace