Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

 

• Flat dumbbell bench press

• Incline barbell bench press

• Cable pec flys

• Incline dumbbell flys
  
   

• Machine plate loaded pulldowns

• Cable wide grip rows

• Cable close grip pulldowns

• T-bar rows
   

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   finish with the following 

    3 rounds​

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• Planks 

• Crunches

• Leg raises

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