A.
Bench Press
4 sets x 3 reps @ 75-80% (225-240#)
75-80% of your one rep max bench press.
B.
Weighted Dips
3 sets x 5-8 Reps
C.
T-Bar Rows
3 sets x 12-15 reps
D.
Bicep EZ Bar 21s
3 sets x 21 reps
E.
DB Isometric Hold Curls
3 sets, 30 sec hold at 90-degree angle
F.
Dumbbell Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
G.
Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
H.
Shoulder "I"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables.
I.
Shoulder "Y"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables.
J.
Shoulder "T"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables.
Abs?