4 sets
Set 1 12 flat bench medium weight dumbbell chest press, immediately followed by 12 incline bench light and fast barbell chest press.
Set 2 10 flat bench heavy weight dumbbell chest press, immediately followed by 12 incline bench light and fast barbell chest press.
Set 3 10 flat bench heavy...

3 sets of 12 reps with 3 second slow count on descend each rep

Note: Use a medium or moderate weight, rest 90 seconds between sets.

4 sets of
7 ½ reps barbell bicep curls from the bottom (rep from the bottom stop mid way up and go back down, that’s a ½ rep from bottom)
7 ½ reps barbell bicep curls from the top
7 full reps barbell bicep curls
Immediately into max amount of reps possible of bench dips.

Note: ½ rep from the b...

Pick your poison… Cardio intervals
Run or row or bike or jump rope
9 minute running clock
30 seconds slow and easy pace, then immediately
30 seconds of moderate pace, then immediately
30 seconds of fast pace, then back to slow pace…

Note: Keep repeating until time runs out. Do your best to stay ...