(WARM-UP)
THERABAND WINDOW WASHERS:
3 X 20 EACH SIDE

ALTERNATING HAMMER CURL WITH NEUTRAL GRIP PRESS:
2-3 SETS OF 8 (EACH SIDE WITH LIGHT WEIGHT)

(WORK SETS)
HANG CLEAN WITH PUSH PRESS:
(each rep is one hang clean, then a push press)
1 X 10
1 X 8
5 X 5

SEATED D.B. MILITARY PRESS:
4 X 6

UPRIGHT ROWS (D.B. OR BARBELL):
3 X 8

D.B. LATERAL RAISE:
3 X 15

LYING REAR DELT FLYES:
3 X 10

(TRIS)
DIPS:
3 X 10-15 (CAN BE WEIGHTED)

CABLE PRESSDOWNS:
3 X 6-10 (HEAVY)

CLOSE GRIP BENCH PRESS:
*USE A SPOTTER OR A POWER RACK
3 SETS TO FAILURE WITH 40% OF YOUR 1 REP MAX STANDARD BENCH PRESS (EX. A 405 LB BENCH PRESS WOULD USE 160 LBS.)