General Warm Up

10 Min Row, Ski, Bike or run @ Moderate pace

Then:

25 Push Up

25 Lat Pull Down

25 Dumbbell Reverse Fly

25 Strict Press

60 sec Plank with 10 lb plate on back

3 rounds

Then:

Work up to heavy Barbell Over Head Press

Then:

10 dumbbell bench press

10 dumbbell seated strict press

(dumbbell bench press, then sit right up and go into strict press)

Rest 60 seconds between sets

*you can use two different weights for the movements

Advanced:

2×25 lb for 10 reps bench

2 x 15 lb for 10 seated strict press

Intermediate:

2×15 lb for 10 reps bench

2×10 lb for seated strict press

Beginner:

2×10 lb for 10 reps bench

2×5 lb for seated strict press

Then:

Cool Down

10 Min cardiovascular work @ moderate pace