Complete the following exercises in a row with 45 seconds rest in between sets. 4 sets for 6-8reps  (if you can't get out 6 reps the weight is to heavy and if you are getting more than 8 reps out the weight is to light. Tempo 1-1-2

 

• Incline machine plate loaded bench press

• Flat dumbbell bench press

• Cable chest press

• Cable isolated flys (using incline bench)

• One arm dumbbell rows

• Machine plate loaded double handed rows 

• Cable wide grip pulldowns

• Arnold presses

• Seated dumbbell lateral raises

  Bonus round
 

• Tricep skull crushers

• Tricep dumbbell kick backs

• Tricep one arm cable pushdowns

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   finish with the following​ 

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• Planks 

• Side planks

3 rounds - 1 minute each round

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