TweetDumbbell bench press

2 x warm ups

75s x 8

100s x 8

120s x 8

130s x 8

150s x 4


Incline matrix press

1 x warm up

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 10

3 pps x 8 x 2


Dumbbell fly/ stretch push ups

1 x warm up

35s x 12/ 15

45s x 12/ 15

55s x 12ish/ 15


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 15 x 3


One arm cable side laterals

1 x warm up

30 x 10, 10, 8 (no rest)


Matrix shoulder press

2 x warm ups

2 pps x 10 x 4


20 min cardio