Flat Bench barbell chest press
15 light reps
12 reps light-medium weight
12 reps medium weight
10 reps medium heavy weight
8 reps HEAVIER weight

Notes: Increase weight each set. Move from light to heavy weight, but it should be a doable heavy weight for you. Rest 2 minutes between sets. Record w...

4 sets
20 reps flat bench dumbbell chest fly

Notes: Use a light weight for all sets (5-10lbs). Move smooth and controlled throughout.
Rest 90 seconds between sets.

Isometric hold bicep curls/ max rep bench dips
4 sets of:
Iso hold left arm/ 8 bicep curls right arm
Iso hold right arm/ 8 bicep curls left arm
8 double arm bicep curls
Total of 24 reps each set

After performing the 24 curl reps, immediately perform maximum amount possible of bench dips. Do as m...

Conditioning
21 child makers
21 butterfly sit-ups
15 child makers
15 butterfly sit-ups
9 child makers
9 butterfly sit-ups

Suggested weight for child makers: 10-15 lbs
If unable to perform child makers, use below modifications:
dumbbell burpees
dumbbell up/downs
inclined burpees
Notes: Rest as li...