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Subscapular Push-Up

floor/mat

bodyweight

3 x 6

2 sec pause at the top

Bench Plyo Push-Up

floor/bench

bodyweight

3 x 6

45 sec rest

Barbell Push Press

floor/bar

0, 10s, 20s, 25s, 35s

4 x 3

90 sec rest

Barbell Bench Press

bench/bar

bar, 35s, 45s, 55s, 45s, 35s

5 x 5

2 min rest

arms 90 degrees

Dumbbell Incline Bench Press

bench/dumbbells

25s

2 x 10

45 sec rest

3-4 sec eccentric

Dumbbell Chest-Supported Row

bench/dumbbells

12s

3 x 10

45 sec rest

3-4 sec eccentric, 1 sec pause at top

Dip

machine

bodyweight (100 help)

2 x 8 (up to 2 x 15)

30 sec rest

Inverted Row

machine/bar

bodyweight

2 x 8-15

30 sec rest

2x45s for foot rest, level 1 bar

Alternating Dumbbell Biceps Curl

floor/dumbbells

15s

3 x 12

30 sec rest

Dumbbell Skull Crusher

bench/dumbbells

10s

3 x 12

30 sec rest

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