Warm up
5 min cycle
Stretch upper body
Pyramid Bench Set
Ascending: increase weight, decrease reps
- 135 lbs, 10 reps
- 165 lbs, 8 reps
- 195 lbs, 6 reps
- 225 lbs, 4 reps
Descending: decrease weight, increase reps, add 2x push-ups after each bench set
- 195 lbs, 6 reps
- 12 push-ups
- 165 lbs, 8 reps
- 16 push-ups
- 135lbs, 10 reps
- 20 push-ups
Dumbbell chest press
Flat bench and dumbbells
50 lbs, 3 sets of 30 reps:
- 10 bilateral
- 10 alternating left and right (5 each arm)
- 10 push-ups
Abdominal set
Dumbbell fly & near press
Flat bench and dumbbells
40 lbs, 3 sets of 16 reps:
- Dumbbell fly, 8 reps
- Dumbbell near press, 8 reps
Descending push-up set
- 10 push-ups, 10 second plank
- 9 push-ups, 9 second plank
- 8 push-ups, 8 second plank…
Abdominal set
