General warm up

25 Push Up

25 Plank Pull

25 Ball Slam

25 Banded Pull Apart

4 rounds

complete in 15 min

Then:

Work up to heavy dumbbell bench press

Then:

8 reps x 8 sets Barbell Bench Press @ 70% 1 RM

Rest 60-90 seconds between sets

Then:

7/7/7 Barbell bench press

7 reps from the chest to half way off the chest

+

7 reps from half way up to full extension

+

7 reps full range of motion

Beginner use 45 lb bar

Intermediate use 65 lbs

Advanced use 85-95 lbs

3 sets

Rest as needed

Then:

20 cable tricep ext. @ heavy weight (you should be failing by 20 reps)

3 sets

60 seconds rest between sets

Then:

20 cable Face Pull @ heavy weight (failing by 20 reps)

3 sets

60 seconds rest between sets

Then:

20 Pull Over @ heavy weight (almost failing by 20 reps- I don’t want you dropping this on your face)

3 sets

Rest 60 seconds between sets

Then:

10 Knees to elbows- use ankle weights if possible

10 sets

Then:

Cool down