Double Dumbbell Floor chest press with 3 second negative (3 second count on the way down) and floor dumbbell chest fly
20 reps light
15 reps light-medium weight
12 reps medium weight
12 reps medium-heavy
12 reps heavier weight if possible

After each set immediately perform 20 floor chest dumbb...

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...