5 Sets
Set 1 20 light flat bench presses, immediately follow with 20 band assisted or machine assisted pull–ups (don’t use a wide grip on pull ups today)
Set 2 15 heavier flat bench presses, immediately follow with 15 band assisted or machine assisted pull–ups (don’t use a wide grip on pull ups t...

3 sets of
15 Landmine press immediately followed by 20 FAST AND LIGHT dumbbell chest presses

Note: Increase weight on the Landmine press each set, use the same weight for the dumbbell chest press for all 3 sets, keep it light and move fast with the dumbbell reps, looking for that pump here. Rest...

3 sets
Set 1 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 24 chest supported dumbbell row
Set 2 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 20 chest supported dumbbell row
Set 3 12 Machine or Banded Seated row with 1 s...

5 rounds of
12 alternating dumbbell front lunges *bodyweight if you are too sore (recommended weight 10-15pounds)
15 butterfly sit –ups
12 devil presses (recommended weight 10-15 pounds)
40 jump rope singles or double unders

Note: Move from one movement to the next with little rest or no rest in...