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, 55s, 65s, 75s, 65s, 55s
5 x 5
2 min rest
arms 90 degrees
Dumbbell Incline Bench Press
bench/dumbbells
35s
2 x 10
45 sec rest
3-4 sec eccentric
Dumbbell Chest-Supported Row
bench/dumbbells
20s
3 x 10
45 sec rest
3-4 sec eccentric, 1 sec pause at top
Dip
machine
bodyweight
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
20s
3 x 12
30 sec rest
Dumbbell Skull Crusher
bench/dumbbells
15s
3 x 12
30 sec rest
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