General Warm Up 10 Min cardiovascular work @ moderate pace. Use row, ski, run, bike or stairs

Then:

25 Banded Pull Apart

25 Dumbbell Bench Press

25 Seated Cable Lat Pull V grip

25 Skull Crusher on Decline Bench

4 Rounds

Complete in 15 min.

Then:

10 Barbell Bench Press @ 60-65% 1 RM

10 Sets

Rest 60 seconds between sets

Then:

8/8 Alternating Dumbbell Seated Arnold Press

+

10 Plank Pull

5 Sets

Then:

8/8 Single Arm Bent Over Row TEMPO 3 seconds

+

10 Cable Tricep Ext. Straight Bar

5 sets

Then:

12 reps Weighted Decline Sit Ups Holding Barbell.

5 sets

Then:

Cool Down 10 Min Cardiovascular Work @ Moderate Pace