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Lower/Mid Chest and Shoulders
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Dips
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3xAMAP
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Front Lateral Raises
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3x10
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Loaded Chest Press
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3x10
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Overhead Dumbell Shoulder Press
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3x12
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Side Lateral Cable Raises
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3x10
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DB Fly's
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3x15
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BB Shoulder Press
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3x12
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Bench Dropset
Core
Rollouts
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2x15
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Crunches
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100
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Planks
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3:15 (increase 2 seconds everyday)