Warm-up
Reverse Shrugs on Dip Bar
3x12
Rear Delt Band Pulls
3x15
Deficit Push-ups
3x15
A.
CGBP
8,6,4
Then…
Rest/Pause Set - 6 + Max Reps*
*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure
B.
DB Pull-Over
3x10
Dips (can add weight)
8,8, Max Reps
C.
Standing One Warm DB Row
8 Reps - Right w/ a weight you can comfortably handle for 6-10 reps
8 Reps - Left w/ a weight you can comfortably handle for 6-10 reps
Rest :30 - :45
Max Reps - Right
Max Reps - Left
D.
Slight Incline DB Bench Press
3x10
Tricep Push-Downs
3x12
Double KB Skull Crush
3xMax Reps (pick a lighter weight)
E. (optional)
20:00 Aerobic, your choice - 180-age = Target HR
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