TweetIncline dumbbell press

3 x warm ups

100s x 10

110s x 10

120s x 8


Incline HS press

1 pps x 20

2 pps x 15

3 pps x 12

4 pps x 7

4 pps x 5-----> 2 pps x 12


Bench press

135 x 12

225 x 10, 10, 10----> 135 x 15


Cable crossover

50 x 25

70 x 20

90 x 12----> 50 x 15


Nautilus curls

1 x warm up

65 x 15

80 x 13

95 x 11

110 x 8ish


Incline dumbbell curls

25s x 12

30s x 10

35s x 10


Hammer curl burnout

25s x 30


20 min light cardio/ 50 push ups