General warm up 10 min @ moderate pace cardio of choice


20 Strict press @ 2 x 10-15 lb dumbbells

20 Bent over row @ 2 x 12 kg KB or 2 x 20 lb dumbbells

20 Skull Crusher @ 2 x 5-10 lb dumbbells

20 Weighted Ab crunches on cable (if you don’t have cable, use band)

4 x

complete in 15 min


8×8 Bench Press @ 65% 1 RM

Do this for form.  Make sure you don’t bounce off chest and treat each rep like a single 1 rep max. (don’t hold your breath and do multiple reps and lose form)

Rest 90 seconds between sets


10-1 Ladder

Plank Pull

Push up

Bent over row

Strict press

10 reps of each, then 9 reps of each, etc…

Rest as little as possible.

**Use weight that you can do 10 reps with (but not failure) and stick at that weight.  If the weight feels light by round 5 move through the workout faster.


20 seconds work

10 seconds rest

8 rounds

Alternating ab crunches with bicycles.

Round 1- do crunches

Round 2- do bicycles

Alternating each round.

At the end you will have done 4 rounds of each movement.


Cool Down