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Upper/Mid Chest and Tri's
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Bench Press
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4x12 (Last Set AMAP)
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Tricep Rope Pulldowns
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3x12
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Upward Cable Chest Fly's
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3x15
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Overhead Tricep Extensions
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3x12
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Incline DB Press
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3x8
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Skull Crushers
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3x10
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Burnout (Pushups until failure)
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AMAP
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Tricep Pulldowns (Straight-Bar)
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AMAP Dropset
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Core
Lying Leg Raises
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2x15
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Crunches
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100
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Planks
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3 Minutes (increase 2 seconds everyday)