- Warm Up: very light poundage
- shoulders/ upper back/ triceps
- front delt plate raise: 30 reps
- cable column face pull (use rope): 40 reps
- triceps push down: 50 reps
- barbell: flat OR incline chest press: 5 sets/ 1 - 2 reps: increase poundage from last week by 5 - 10%.
- same exercise as above but perform 1 set with approximately 60% of above weight.
- dumbbell : flat of incline chest press: 3 sets/ 15 reps: same weight as last week
- fly: trx, cable, or dumbbell: 2 - 3 sets/ 21 reps