Upper Body day

General warm up

25 Bent over row @ 2 x 12 kg KB

25 Push up on incline

25 behind head tricep ext.

25 face pull on cable (light weight)

3 x complete in 15 min

Then:

Work up to heavy incline bench press

Then:

8 reps x 8 sets incline bench @ 75% 1 RM

rest 60 sec between sets

Then:

8 reps x 4 sets Chest supported Row @ Heavy weight

Rest 60 sec between sets

Then:

12 reps x 3 sets Lat pull down ultra wide grip @ heavy weight

Rest 30-60 sec between sets

Then:

10 reps x 3 sets Skull crusher @ EZ bar or dumbbells @ heavy weight

Then:

20 Cable Ab crunches @ heavy weight

4 sets rest as needed